EMOM 5:
5 Power Cleans @43/30kg

• Rest 2:00

EMOM 5:
3 Power Cleans @61/43kg

• Rest 2:00

EMOM 5:
1 Power Clean @80/56kg

3 Sets:
3 High Hang Muscle Snatches @RPE 5
- Rest as needed btw sets

5 sets of Push Press into Split Jerk
Sets 1-3: 2+1 @65-70% 1 RM Push Press
Sets 4-5: 1+1 @75-85%
- Rest as needed btw sets

3 Sets:
3 Muscle Snatches
- By feel
- Rest as needed btw sets

10 rounds w/ partner, IGYG (5 each):
15/12cal Row
15 Push-ups
15 T2B

3 sets:
10 DB Lateral Raises
10 DB Front Raises
10 Seated DB Rear Delt Flies
10 Inverted Rows
- Rest as needed

EMOM 16:
1: 15/12cal Row
2: 10 Push-ups

• Rest 3:00

EMOM 16:
1: 15/12cal Ski
2: 10 Box Jumps 60/50cm

• Rest 3:00

EMOM 16:
1: 12/10cal AB
2: 10 Pull-ups

Scaling:
12/10cal C2 Ergs
10/8cal AB

5 sets:
3 Tempo Shoulder Presses @RPE 7-8
- Tempo 3-4sec down
- Rest 2min btw sets

Alternate B1/B2

B1. Strict press, rest 1:00 before B2
Build to heavy 3 (H3) @ 3 RIR (82-88%)
+
4-6 @ 90% H3
+
AMAP-2 @ 85%H3

B2. Incline DB row, rest 2:00 before B1
2 x 8-12 @ 2 RIR
1 x AMAP @ same weight

Notes (B1).
– Build to a heavy 3 (H3) @ 3 RIR (around 82-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 1 back-off set of 4-6 reps @ 90%H3, and 1 set of AMAP-2 @ 85%H2
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get (with 2 reps in the tank)
Notes (B2).
– Your final set is AMAP @ the same weight as your previous set
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Technique

Toes To Bar

Emom 30

1. 5-10 Toes To Bar/ Knees up/ Legs Up
2. 20-30 Double Unders
3. 30-45 sec Hollow Hold
4. 12-16 alt Reverse Lunges
5. Rest