EMOM 10min
4 x Thruster @ LIGHTWEIGHT

Push press
5-5-3-3-3
Quality!!!! No fails mofos!!!

4 Rounds for time:

15 Squat Clean 50/35kg
400m Run

For time 12-9-6 reps of

• ground to overhead (50% of 1RM clean&jerk)
• bar over burpee

AMRAP 2 x 15

2:00 Box Step-Ups
2:00 KBS 24/16kg
2:00 Reverse Lunges
2:00 Single Arm Push-Press 24/16kg
2:00 Sit-Ups
2:00 Air Squats
2:00 Hang DB Snatch 22,5/15kg
2:00 Stepping Burpees
2:00 Ground to Overhead 20/15kg
2:00 Wallball Shots 20/14p
2:00 Push-Ups
2:00 Double Unders
2:00 Single Arm Devils Press 22,5/15kg
2:00 Squats w/ DB 22,5/15kg
2:00 Bicep Curls w/ DB 22,5/15kg

Snatch balance

4 x every 90s.

3 reps

Build confidence and speed in the receiving position
Improve overhead stability
RPE 6–7, Light to moderate — fast and controlled
Coach tip:
Drop quickly under the bar
Lock out strong in the catch

Find your deadlift 6 RM of the day, TNG

(not allowed to regrip on the floor)

4 x 4 push press
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

Row 3K for time

Squat Clean + Front Squat + Jerk

10 x ( 1+ 1 + 1 ) Start ~60% and building.

Go Every 2:00