Movement: BB Press RPE 8-9
Pair up with someone that does roughly the same amount of weight.
Find 8RM - 10 min
Then:
5sets of the 8RM
In between each set
Accessory movement: Alt Goblet Kosak squat 10 total 55-60/40-45
Circuit: RPE 8-9
45:20
2 sets 2 laps
BB Bent-over rows palms out 115/75
DB step ups 50/35
DB Oh Tricep standing press 50/35
Ball hamstring curls
Wall sit banded pull aparts
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a