Bench Press waveload of:
5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the wave load there
Every 1 min for 10 mins perform the following as a complex:
1 Snatch Grip Deadlift
1 Snatch Pull
1 Squat Snatch, 60% 1RM*
*Start at 60% of snatch max and add weight each set until near failure then drop weight. Everyone’s last set should be a drop set from the largest weight on the bar.
7 rounds for time of:
Shuttle Run, 250 ft
10 Double Kettlebell Long Cycle Clean & Jerks, 24/16 kg
Shuttle Run should be performed as 5 50 foot segments. In the long cycle both bells must be motionless directly overhead before a good rep is counted.
4 x 10 of the following exercises
Seated Dumbbell Press
Bent over Rows