10min EMOM: Cluster @75-85% of todays best

Scale if needed.

Complete in any order

DB bench press 4 x 10

Ring row 4 x 10

Barbell curls 4 x 10

Barbell skull crushers 4 x 10

DB hammer curls 4 x 10 per hand

Dips 4 x 8

No heavy breathing allowed.

1. Power Clean + Jerk: 5 x 1.1 (10s) @75-80%, every 60s. – Option: Work on technique with a light load for all sets.
2. This is 2 reps of clean and jerk, with a 10s break between, C&J, 10s, C&J.
3. Back Squat: 3 x 5 @80% for all sets. Rest 2:00 – Option: 3 x 8 @ slightly heavier than last week for all sets.

Back Squat

5x5

Snatch balance + OHS
5 x 2+4
* focus on speed and technique

1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

STRENGTH

4 rounds, rest as needed:

1) 6 Back Squat
2) 6 Bench Press
3) 6 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

Wednesday metcon:

5 rounds of:

6 Deadlift 120/80kg
12 Wall ball

7 min timecap.

For time;
10-8-6-4-2 Strict HSPU
2 Rope Climbs after each set including last round.

• Rx+: For time: 10-8-6-4-2 Strict HSPU with deficit (20kg/10kg plate) 2 Legless Rope Climbs after each set
• Strict HSPU: 1-3 pads, pike push-up, push-up variation
• Time Cap 15mins

Buy in:
50 Unbroken Double unders

3 Rounds
20 Pull-up
20 Push-up
20 Tuck-up
20 Squat

Cash out:
50 Unbroken Double unders

For Time, 20min time gap