Front Squat 1 RM

Five rounds:

• 1 min MU
• 1 min Plank hold
• 1 min DU
• 1 min Rest

Max load 3 reps set in 16 minutes

Build to 1rm Power Clean&Push Jerk in 15 minutes

then WOD Prep
3-2-1 reps @workout weight. Rest 20-30 sets.

For time :

30/21 Cal Bike Erg
40 Burpees To Target
30 One Arm Devils Press 22,5/15kg

TC 9

For time:
750 m row + 2000m run + 750 m row

TC: 20 min

EMOM36

1. 8-12 Dumbbell Deadlift
2. 15-25 Abmat Sit-Ups
3. 10-15 Push-ups
4. 5-8 Dumbbell Hang Squat Clean (2x DB)
5. 40s Plank Hold
6. Rest

Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps.

Lift every 2:30

Metcon (time)

100 Alternating DB snatches for time. 22,5/15kg DB.

Timecap: 6 minutes.

Build up to a heavy deadlift single.

 3 × 5 for both hands (focus on technique)