5 sets: Push press + push jerk 1+1 (max 70% of 1RM)

Strict HSPU: 3 x max reps

Heavy Tire Flip
3x3r
2min Recovery

Clean pulls 5×3 @ 90-110%

SHOULDER PRESS

4 x 4 (80 %)

In teams of 2 AMRAP 25 minutes of:
50 Wall Ball shots (20/14 lb)
40 DB Snatch AHAP
30 Burpees
20 Pull Ups
10 Wall Walks

Only one person working at a time.

3-5 rounds for quality:
3+3 Turkish Get up
6 High Box jump (75/60)
12 Dumbbell Snatch
12 Wallball (3.5/3m)

2min air squat
2min wall ball
2min ohs @ 35/25kg
2min front squat @ 45/30kg
2min back squat @ 55/35kg
2min air squat

We've spent the last few weeks really working on maintaining tension during a slow negative. Now lets see if we can keep that tension throughout an entire set. If you need to regrip, or reset your form you've gone too heavy.

4x8 touch and go deadlift [sumo or conventional]

ssw/

SL Airplane 4x4 per leg

ssw/

SL DB RDL (contralateral grip)

4x8/

4 min sets
20 minutes

21-15-9-15-21
Box Jump,
Sit-Up,
KBS