3x 2+2+2 @70-75%

3x 2+2+2+2 @kevyt

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

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Back Squat
3x5 at 75% 1RM
- rest as needed
- see that your bottom position is by the book

FOR TIME

4 rounds:
5 overhead squat @45/30kg
7 shoulder to overhead @45/30kg
9 toes to bar

cap 10min

3-5 rounds:

1:00 Cardio
5 Push Ups
20s Hang From Pull-Up Bar
10 Box Step Ups

touch and go SQUAT CLEAN
every 2min

set 1: 5 tng squat clean @65%
set 2: 4 tng squat clean @70%
set 3: 3 tng squat clean @75%
set 4: 2 tng squat clean @80%

EMOM 7
3 Thrusters + 3 c2b pull ups
@ 52/35kg
- both movements on the minute
- thruster scale: weight
- c2b scale: butterfly pull up -> kipping PU ->jumping pull up ( so that when standing the bar is at wrist)

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump

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spend 7 min to built up to work weight

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1x [ 2 Pause Back Squats + 2 Back Squats ], 70% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 70% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 75% 1RM
1x [ 2 Pause Back Squats + 2 Back Squats ], 75% 1RM
1x [ 2 Back Squats ], 80% 1RM
1x [ 2 Back Squats ], 80% 1RM

Bench Press, AHAP

2-3-4-5-4-3-2

Go Every 3:00

Power Snatch 1 RM

Squat Snatch 1 RM

Back Squat 4 x 2 @ 70 - 75%