4x10 @ 60%

Build up to a heavy 4RM for the day

4 x 2 min
alt leg split jerk
3 reps

-Build balance and coordination in the split position
-Reinforce stable receiving mechanics
RPE 5–6:Light to moderate, fully controlled
Coach Tip
-Stabilize before standing up
-Move with control during each 2-min interval
-Focus on quality, not speed

Metcon (time)

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Timecap: 50 minutes

10 rounds:

• 30s. Row (Fast/moderate)
• 30s. Rest

Mark down the rowed meters.

Pull-up with extra weight, three sets of heavy six.

Front Squat

5 sets of 5 @ moderate weight ( these are deload sets )

Every 3:00

Tempo Overhead Squat

4 x 2 @ 65-75%

TEMPO 13X2

Back squat

4-3-2-1-1

E3MOM / 1-2 reps in tank

4-4-3-2 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets