Find your 3RM for push press.

2 high pulls + 1 squat snatch

Focus;
- Full extension
- close path
- quality reps

Build up with the weight but keep quality.

3 rounds - for reps
30s. work 30s. rest
inverted chest to bar row
box step ups 20/24", 2x 12-20kg DB
plank hold

RPE: 7–8
Post WOD: three-round bodyweight circuit promotes blood flow, muscular endurance, and core stability without adding stress.

EMOM20:
a) 10 deadlift (100 / 70 / ~50% 1RM)
b) 10m walking lunge (1-2 kb anywhere)

RPE 8-9

4x5 Front Squat @ 75% of max Front Squat

3x10reps @ 50-60% of you 1 rm deadlift

40min with easy/moderate pace (heart rate under 145)

• 500m row/400m run
• 10 Kipping Pull ups
• 15 Burpees
• 20 Walking Lunges
• 25 Sit Ups

Mark down the total number of reps.

5 x (2 snatch grip behind the neck push press + 3 ohs)

• work up to a heavy set

E3MOM
- 5 x 4 hang clean

E2MOM
- 5 x 3 hang power clean

• Weights should feel snappy!