Back squat

3 x 4-6 @ 76-82% (2 RIR), Rest 3:00-4:00 b/t sets

Amrap 4 mins x 3 sets / rest 90”
Buy in:
200m run
Then remaining time :
32 Double under / 50 single under
16 Dumbell alt. Snatch @22,5/15kg
16 Air squats

Amrap 4 mins x 3 sets / rest 90”
Buy in:
200m run
Then remaining time :
12 Single dumbell lunges (6/6) (L leg, R arm, R leg, L arm) @22,5/15kg
10 incline push ups on box
8 box jump over @60/50cm

In 15 mins :
Snatch balance x3
- find heaviest triple in 5-6 sets
- Technique before load!
- Optional : 3RM overhead squat
- Rest 2 mins

For time :
Accumulate 75 Power snatch @34/25kg
Complete On top of every Minute 30 Double under!
Start with DU.
Double under should be done in no more than 30 sec.
Scaling : 30 sec Amrap Du, 60 rep Single under
Timecap : 12 mins

Extra:
Tabata bent over barbell row , supinated grip!

Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

• 4x7 front squats Build to heavy

Deadlift 1x7

Back squat

3 x 6 @ 74-80% (2 RIR), Rest 3:00-4:00 b/t sets

EMOM x 32
Min 1: 15/12 cal Row (SC: 12/10 cal)
Min 2: 15 Russian Swing @32/24
Min 3: max Wall Walk

Min 4: Rest

Min 5: 50 DU / 100 SU (SC: 30 DU)
Min 6: 8-10 Single KB Hang Squat Clean
Min 7: max Up Down over the KB
Min 8: Rest

15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

8x40s work/15s rest
1. SU->DU
2.90/90 hip rotation to extension alt.
3.reverse lunge+reach back alt.
4.row->shuttle run 10m+10m

90/90 hip rotation to extension: