Growth & Development

A. Push Press 90% of our 3RM   3×3

B. EMOM x 12:00

Even:  100m run

Odd: KB thrusters x 10

C. EMOM x 12:00

Even:  15  Push Press

Odd:15 slam ball

 

Performance

A. Snatch every :30 @ 75% of our 1RM x 10 sets

B. Clean & Jerk Every :90 seconds @ 70% 3 Clean and jerk singles x 4 sets

C. EMOM x 12:00

Even: 3 Deadlift 300/225   275/185  255/155

Odd: 6 box jumps 30/24

D. EMOM x 12:00

Even: 8/6 bike cals

Odd: 8 OHS 95/65

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