3 x 10 2/3 tempo back squat, 50 % of 1 RM ( slow down, do not extend the knees fully at any rep)

WEIGHTLIFTING

Squat Clean 1RM in 20min.

RPE 5, maximum effort of the day.

For time:
100 DU
40 Wall Ball
10 Box over burpee (60/50cm)

TC 5min

For time:

50 T2B
150 DU

TC 7min

Back Squat, build to heavy 3-5 reps and then 3x3reps @80% of todays heavy 3-5 rep set.
time cap for squats 20 minutes

3 rounds each YGIG / 10s transition

30s+30s One leg wall sit
30s+30s One arm farmer carry

2x squat clean + 2x jerk

at the gym version


1.
Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

2.
10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

OR

Anywhere version

1.
Single arm jerks
10 rounds (5 for both arms)
5 single arm push press + 5 single arm push jerk + 5 single arm split jerk
1 minute rest between rounds

2.
10-1
Back flies
Front raises
Lateral raises
Single arm bent over row (R)
Single arm bent over row (L)

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

Single arm push jerk

Single arm split jerk

Back flies

Front raises

Lateral raises

Working in pairs ygig after each round
40 double unders
10 thrusters @40/30kg

Accumulating as many rounds as possible. Goal is 15+

Scale double unders to get the work done in 30 seconds.

3 rounds
1:30 cardio
5 inch worm
10m tin soldier walking
10 walking lunges
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell