3 x 8 @ 40%

Shoulder Press
Push Press
Push Jerk

20 Min working on Squat Snatch
Find 5 heavy singles

5 rounds for quality:

• 10 strict toes to bars
• 15 swings (heavy or kettlebells, eye level)

Test max broad jump. Measure distance. 3 attempts

For time :
30 clean&jerk @42,5kg/60kg

Power&Clean weight should be moderate heavy, not over
70% of 1rep max. You should be able to hit singles every 8-12 sec

Time target under 5 min, cap 7 min.

Max reps unbroken strict HSPU.

Max reps unbroken kipping toes to bar.

18 Min EMOM
1. 30 secs bottom of the Dip (scale to bottom of Push up)
2. 30 secs chin above the bar (scale to rings or use a band)
3. 20 hollow rocks

Scale as needed, time under tension can be reduced to keep quality. This will be tough

Push Press

2-3-4-5-4-3-2, AHAP

Go Every 2:30

Back squats
55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)

The first two sets are super light so you can use these as a warm up.

Again use that 90% as your max and take the above from that

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