5sets both
WORK 1min, Rest 30s

A) 8-12 T2B
rest of the min
C&J @ 70% 1RM

rest 30s

B) 8-12 HSPU
rest of the min
WB

rest 2min

4 Rounds
10s Bike Sprint
10 Russian Swings HEAVY
10 Goblet Squats
Rest 2:00

– Goal: HARD push each round.

Accessory

3 rounds
10-12 stiff legged deadlift
8-10/side one arm supported DB row
1min rest

Power Clean
Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
– Sets of 4,3,2,2,2,2
– These are not Touch N’ Go, reset between reps

1 1/4 Back Squat
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4
– Match weight from 5/2

A,
Deadlift
Build up to work weight in 5-7 mins

B,
EMOM 10 mins
Deadlift 3 reps
- use about 80% of 1 RM
- good form
- full reset btw reps

Every 90s for 6 rounds
1. 5 deadlift @70-75% 1RM
2. 5-7 strict handstand push-up

jerk wave

E90s x9
3-2-1
3-2-1
3-2-1

AMRAP 15:
15 Overhead Squats 40/30kg
30 Dumbbell Hang Snatches 22,5/15kg
60 Double Unders

*Score = Rounds + Reps