Back Squat Test

• Build Up To Max 1RM

• heavysetit esim. 92% - 98% - 104%

Clean & Jerk

A) Metcon Lifting

4-6x2min On/2min Off:

• 15 Cal Echo
• AMRAP: C&J

*Start @50% and build up each set

Accessories

A) EMOM 9-12

1: Double KB fr. Hold 2x20kg
2: Double DB Farmers Hold @heavy
3: Rest

B) 3-4 Rounds For Quality:

• 10-15 KB Leg Raise
• 30-45s/leg Copenhagen Plank
• 15/15 Weighted Calf Raise