1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.

• Class does Floor Press

9 Power clean
7 Front squat
5 Push jerk

Rnds / Kg:
1-2: 50/35
3-4: 60/40
5-6: 70/45
7-8: 80/50

1a) HSPU: 5 x 5-7. Rest 45s.
Options: Strict + Deficit, Strict, Strict with 1-3 pads, Push-up variation

1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

9x
Go every 75sec
Clean + 2 Hang Cleans + 2 Jerks,
work up to heavy, Start at about 65%.

Deadlift 1x70%, 1x75%, 4x3x80%, 3+ x 80%

A quicky one

7 min amrap of:

7 box jumps
14 kb swings 32/24kg

20-15-10-5
T2B
Power Snatch 35/25kg

10-10-10-10
Burpee Box Jump Overs

5rds for time
31 x Back Squat 135lb
12 x Power Clean 185lb

Power Snatch double (15 mins)

-2 sec pause @ receiving position
- no touch and go
- build to daily max in 5-6 sets
- if you lose control or balance, then it's a no rep

10 min AMRAP
40 DUs
10 push ups
10 pistols alternating
10 v-ups