4 30 21

P

A. 5 Sets
1 Tempo sPress + 2 sPress
*40X1 on first rep
*90% of 5RM

B. 1 Sets
Max sPress reps @ 70% of 5RM

C. AMRAP [15]
60 DU
30 WB
15 DL 275/185

Extra: 5 x 1
Pausing Snatch DL
2sec pause off floor, at knee, mid-thigh, standing, mid-thigh, at knee & off floor
*70,75,80%

F

A. 5 Sets
1 Tempo sPress + 2 sPress
*40X1 on first rep
*90% of 5RM

B. 1 Sets
Max sPress reps @ 70% of 5RM

C. AMRAP [15]
60 SU or Plate Hop
30 AS
15 DL or KBS