3x7 Back Squats @75-77,5%

Hang clean + clean

5 x 2 + 1

Focus on technigue, you choose the weight.

Front squat + back squat
3x5+6-10 @70-75% 1RM FS

Front squat

3-3-3-3

• 3-5 box jump jump after each set of squat

In 20 minutes cap do 6x1reps of squat snatch @75-85%
do warm up lifts as needed

Hang Power Snatch + 2 x Snatch Push Jerks + Power Snatch ( 2 sec hold on catch )

10 x ( 1+2+1 ) @, build up to 80%

Go every 2:00

10 minutes kipping pull up/ c2b /mu practice

and then:

EMOM 10:
1. 45 s easy erg
2. 4-8 pull up / c2b / mu

Front Squat

3 x 3 x 70% @ Back Squat 1RM

Go Every 3:00

In 10 minutes, hang squat snatch (above knee) 2RM

4 intervals

In a 5:00 window:
For time
15 Thrusters @ 42,5/30kg
10 Toes To Bar
10 Bar Over Burpees
+
Row @ 98-102%FTP20 for the remaining time

Rest 5:00

In a 5:00 window

For time
16 Hang DB Snatch 22,5/15kg. Alternating.
10 Box jump overs 24/20″
8 Pistols, alternating
+
Row @ 98-102%FTP20 for the remaining time

Rest 5:00