10 x E2MOM
high hang power snatch +high hang snatch (2+1)

power clean and jerk
- find 1RM of the day

Back Squat

4 x 1 @ 80%

Go Every 3:00

5x8 box squat back rack
Use lowest height of box or bench
Try to go a little wider with stance and drive hips back.

7 AMRAP:

2-4-6-8- jne.

Push-up
Kipping pull-up
Squat cleans 60/40.

Rest 3 min.

Then same workout For Time , with decreasing reps starting from where you finished the AMRAP.

Eli 7min AMRAPIN jälkeen 3min lepoa, jonka jälkeen suoritat saman treenin laskevilla toistolla, alkaen siitä kierroksesta johon jäit amrapissa.

Three rounds for time;:
10 x 95 pound (43kg) Ground to overhead
200 yard (m) Shuttle sprint - 50 yds (m) there and back x 2

Bench press 7x5

One set every 3:00.
Choose a challenging weight.

Max effort deadlift
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

Max weight over head squat (OHS) for one repetition.

Deadlift 4x2 reps AHAP

-perfect form, don't go till failure
-rest 2 minutes between