1) EMOM X 5 Minutes - Power Skips x 3/leg

2) Front Squat - 3 x 1 @ over 85% of your 1-rep max.

• If it feels good, go for a new 1-rep max! These sets should be heavy and challenging. Rest 2-3 minutes between each set to ensure you are fully recovered and ready to put the necessary intensity into the next set.

For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

21-15-9
push press 50kg/35kg
T2B

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Deadlifts
Burpee over the bar

EMOM12
Squat Snatch
* Snatch pull + hang + ground + 1 OHS
* You can add weights during EMOM but keep focus on technique

3 RFT:
400 Meter Run/500 M Row
15 Clean and Jerks (115/80)
75 Double-Unders

• Weighted Sit up: x30-50
• Hollow rock: x40-60

3 RFT:
50 Air Squats
7 HSPU
10 Hang Power Cleans (135/95)

(80%/3)5

(75%/3)5