3 x 12

Every 2:00

A1. Supine ring row
A2. Front foot elevated step back lunge suitcase

Back Squat

Find in 22 Minutes Paused 3RM. Pause on bottom 1 sec.

Shoulder Press

5 Sets 3 ( AHAP )

Go Every 2:30

Practice:

Rowing
Double Unders
Deadlifts

then

Dry Runs

hang squat clean

E90s x9
3-3-3
2-2-2
1-1-1

30 Snatches for time @42,5/60kg

Snatch weight should be moderate/heavy, not over
75% of 1rep max. You should be able to hit singles every 8-15 sec

Time target under 5 min, cap 8 min.

AMRAP 30min
YGIG / Round

10 Wall Ball
10 KBS 24/16kg
10 T2B
12 Front rack lunge (Fatbar 25's/15's kg)

Back squat

4-3-2-2

E3MOM / 0-2 reps in tank

Thrusters

4-3-2
4-3-2

You can only paused overhead position

Go Every 2:00

push press
- find a heavy set of five in 12min