Front squat 1RM (18 mins)
- find the best for the day!
- good form
- 2-3 mins btw heavy sets

1RM front squat
12 mins to find your max
Running clock, start with empty barbell!

Optional : 5x5 Front squat @moderate weight

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@80/55kg

Timecap: 20 mins

Tempo Back Squat (18 mins )
Build to a heavy 5 in 5 sets. Rest 2:00
- 3 sec tempo on the way down

AMRAP 7:00

30 Double Unders
15 Hang Power Snatch @35/25kg

Goal: Tough effort
Rx+: 42.5/30kg

Extra:
DB Hammer Curls
4 x 8-10 reps. Rest as needed.
- start with the load you could perform 15-20 perfect reps with.

For Time
3 rounds
500 Meter Row/Ski/1000m bike
21 Power Clean@43/30kg
21 Alternating box Step-ups @ 60/50cm, no weight

Rx+: 52/35kg
Timecap: 18 mins

12x
1-6 Every 45sec
7-12 every 60sec

2 Touch and Go Power Snatches
• Start at about 70% of 1RM and work up to heavy

AMRAP 12 mins
30 Double Unders
1 Power Snatch, 50/35 kg
30 Double Unders
2 Power Snatches, 50/35 kg
30 Double Unders
3 Power Snatches, 50/35 kg
...

Continue adding 1 Power Snatches until time expires.
Scaling : 60 Single Unders
alt. dumbell snatches : 2-4-6-8....@22,5/15kg

Extra:
Banded biceps : 3x20 , rest 60s ( red band )

Every 2 mins for 10 mins:

2 Power Snatches, pick load
- same weight across all sets

Athlete Instructions
@ 70-75% of your most recent 1RM

Squat Clean 5x3
Drop barbell after each rep. New rep in 5sec.
Rest 2-3 min btw sets.