Barbell high pull 5x5 reps

Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

Rest 1:00-1:30 between sets

Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

10 rft
6 alt db power snatch
3 burpees over db

5 min break

10 rft
6 alt db clean and jerk
3 burpees over db

Db 22,5

Alternate B1 / B2

B1. Strict press, Rest 1:00 before B2
Build to heavy 5 (H5) (79-84%)
+
2 x 5 @ 90%H5
1 x AMAP @ 85%H5

B2. Strict chin up, Rest 2:00 before B1
Build to heavy 5 (H5) (79-84%)
+
2 x 5 @ 90%H5
1 x AMAP @ Bodwyweight

Warm Up
2 rounds
2 min cardio machine
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm (1-2 RIR on last set)
perform 12-10-10-10 reps american kb swings right after
rest 2-3 min bwn sets

Metcon
Every 2 minutes for 12 minutes (6 sets)
6-8 push ups / burpees alt rounds

6-8 db snatches
6-8 box jump, step down or box step ups

AMRAP 12

30 KB Swing 24/16kg
30 Air Squats
30 Sit-Ups
20 KB Swing 24/16kg
20 Air Squats
20 Sit-Ups
10 KB Swing 24/16kg
10 Air Squats
10 Sit-Ups

3 sets:
15/12cal AB
40m KB Farmers Carry 2x32/24kg
1min Rest btw sets

Back squat

Build to heavy 1 (H1) @ RPE 8 (90-95%, 2 RIR)
+
2 x 2 @ RPE 7-8 (84-88%, 2-3 RIR), rest 3:00 b/t sets

– Build to a heavy 1 (H1) @ 2 RIR (around 90-95%1RM). The intent is to leave some in the tank as we will be testing 1RM next week
– Once you’ve hit the H1 set, you have 2 back-off sets of 2 reps @ 84-88%1RM back squat

17 rounds Back Squat 16-14-12-10-8-6-4-2-1-2-4-6-8-10-12-14-16 reps

Start light, add weight every round until 1 rep max and go back to light start.