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EMOM min for 6 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 6 mins.

Dumbbell Bench Press 10-10-10-10

Dumbbell Bench Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press

Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks

Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar

Back Squat 7-7-7

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Deadlift 7-6-5-4

Deadlift 7-6-5-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hang Power Clean 3RM

Record your best Hang Power Clean 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Jerk : 1 Rep Max

Record your best Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s

Squat Clean + Front Squat 1-1-1-1-1

Squat Clean + Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Dumbbell Bench Press : 12-12-12-12

Dumbbell Bench Press 12-12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.

Back Squat 9-9-9

Back Squat 9-9-9

Use the heaviest weight you can for each set.
Rest as needed between sets.