5 x 4 thruster

• find a heavy set of four

EMOM 5

Muscle Clean + Power Clean @ 40-50% PC

3 x every 2 min
4 hang squat clean

then
built up to work weight for

clusters

Bench Press

3-3-2-2-1-1-1-1-1, Start ~75% and build 1 RM

Go Every 3:00

“Flight Simulator”

DU unbroken sets of. Rest as needed between sets, but they have to be unbroken.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Or
5-10-15-20-25-30-25-20-15-10-5

Time cap: 14min

15 - 12 - 9

T2B
Pistol Squat
Push up

For time:
45 Double KB Squat Clean Thrusters @24/16kg

• Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
• Rx+: @28/20kg
• TIME CAP = 7:00

Every 3:00 For 10 Sets of:
100m Row
- Score is average split time for 10 rounds

5x4 Front squat 75% with 3 seconds at the bottom of each rep. Week 4 of this.

3 x 3min AMRAP

4 Hang Power Snatch (50/35kg)
6 Push Up
10 Air Squat

1min rest between rounds

Score is lowest round (reps)