Deadlift

6-5-4-4

E3MOM / 1-2 REP IN TANK

Every 3 mins for 15 mins do:
15/12 Row/Ski/Bike or Echo Bike Calories
15 Hand Release Push-ups
15 Toes-to-bars
Remaining time is rest.
Scale reps as needed to make sure you have rest at least 30".

Extra:
Banded Glute Bridge: 3 x 12-15. Rest 60s.

30s on / 15s off for 3 rounds:
a) alt. s.a. turkish sit up
b) kb pass through

Work up to a heavy clean & jerk

1min of power snatches 35/25
2min REST
1min of power snatches 42,5/30
2min REST
1min of power snatches 50/35
2min REST
1min of overhead squat 35/25
2min REST
1min of overhead squat 42,5/30
2min REST
1min of overhead squat 50/35

Every 5min for 5 rounds
21/17 cal row
15 box jump 60/50
9 shoulder to overhead 60/42,5

A) Split jerk
3x3
3x2
3x1
Start 60%1RM and work up in weight

B) Accessory
3 rounds for quality
10-12 seated external DB rotation
10-12/side banded internal rotation

On the minute for 12mín
1. 5 hang power clean
2. 2+2 hang power clean + hang squat clean
3. 3 hang squat clean
4. Rest

Start with 40% 1RM and you can add weight if the round feels good

A) Power clean + split jerk
3x1+3
3x1+2
4x1+1

Start with 60% split jerk and work up

B) Accessory
On the minute for 9min
1. 40s Plate oh carry
2. 40s banded face pull
3. Rest

Tempo pull-up
5x3 (3012)