EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang squat clean + 5 front squat
3) machine
4) 5 press + 5 push press + 5 jerk behind the neck

2-3sets:
5-10 strict pull up
5-10 strict ring dip

• banded if needed

scale up controlled negative

*For time: *

150 DU
40 burpee over bar
30 pull up
20 power snatch @50/35kg
.
.
Scaled For time:
100 DU
30 burpee over bar
20 pull up
20 power snatch @40/30kg

TARGET UNDER 8MIN / TIME CAP 12MIN

AMRAP 8

3 wall walk
6 deadlift @100/65kg
9 box jump over

TARGET 4+ ROUNDS / SCALE WEIGHT IF NEEDED (80/55KG)

2-3rounds: 30 s On / 30s Off

1) bike
2) shuttle run
3) up&down
4) plank hold

FOR TIME:

21-15-9
power snatch@40/30kg
pull up
row calories

TARGET UNDER 8 / TIME CAP 12MIN / SCALED REPS 15-12-9

Front squat

6-5-4-3

E3MOM / 1-2 RIR

Deadlift

3x6

E3MOM / 2-3+ RIR

10-8-6-4-2 reps for quality
Squat clean @50-60-70-80-90% 1RM
Handstand push-up

*You can also do deficit hspu's when reps decent

A)
Build up in 5 sets :
3 position squat Clean + 1 Jerk (any style )
- high hang
- Hang
- Floor

B)
With partner
3 mins ON/ 1 min OFF x 4 sets
Amrap “DT” @70/47kg
P1 Completes One round Then switch to P2! Pick up where You left off!