Created In The lab

Pause Back squat 2RM, 4 RFT 15 thrusters (95/65), 12 bar facing burpees, 400m run

Back Squat 5x5 75%, 10 minute amrap 10 shoulder to overhead (135/95) 10 DB step ups (50/35) (24/20”) rest 2 minutes 10 minute amrap 10 HSPU, 10 front squats (135/95)

Power clean skill development, 4 RFt 10 power cleans (155/105), 20 box jump overs (24/20), 30 sit ups

Push Press 3RM, 30/23 calorie bike, then 4 rounds 16 dB alternating snatches 12 chest to bar pull ups, then 20/15 calorie bike

Power snatch skill development, 5 RFT 15 power snatches (75/55),12 toes to bar, 9 bar facing burpees

Back squat 3RM, 3 RFT 15 deadlifts (225/155), 30 wall balls, 60 double unders

50 calorie bike, 50 toes to bar, 40 box jump overs (24/20), 40 pull ups, 30 wall balls, 30 bar facing burpees, 20 hang power cleans (155/105), 20 GHD sit ups, 10 shoulder to overhead, 10 bar muscle ups.

Clean 1 rep max, Isabel 30 snatches for time (135/95)

Deficit hand stand push up 7 x 1 increasing height. 20 min amrap 5 handstand push ups, 10 weighted step ups, 15 weighted sit ups

Snatch 1RM,5 RFT 10 overhead squats 95/65 200m run 10 C2B pull ups