3 Pause Front Squat

10 seconds in bottom position
Light weight
3 Pause Front Squat

5 seconds in bottom position
Medium weight

3x2 reps Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets.
Use weightplates under heels (about 2,5cm).
Lift from rack.

In 12 Minutes:

1 Back Squat

Start at empty bar and work up to heaviest single for the day with good form.
Add 10-20kg for every set, until getting close to max.

Advanced:
1 Back Squat

Start at empty bar and work up to heaviest single for the day with good form.
One lift EMOM until reaching max.

AMRAP 7 minutes:
2-4-6-8-10-12-14-16..(+2) reps
Power Clean 50/35kg
Front Squat 50/35kg
Push Press 50/35kg

8/8 1- Arm DB Press
Rest 60 seconds
Max Hanging Shoulder Shrugs with 2 sec hold at top
Rest 60 seconds

3 rounds

Back squat 4-2-2-6-6

E2MOM for 10 minutes:
12 Toes to Bar
9 Deadlifts 50/35
6 Shoulder to Overhead 50/35kg

Every round AFAP.

10 rounds for time:

5 HSPU
10 Pistols, alternating
15 Pull ups

AMRAP 5
Thruster 40/30 kg
Every time you have to break: 100 m row
2 min rest
AMRAP 5
OHS 40/30
Every time you have to break: 8 burpee

12-9-6 reps for time of:

• power clean + jerk (50% of 1RM C&J)
• chest-to-bar pull-up

2 rounds, alternating between:
- One-legged box jumps, 3 reps/leg (challenging height)
- Long jump x3, as far as possible
1min rest between sets.