4x2 Front Squats
Set 1: @80%
Set 2: @83%
Set 3: @86%
Set 4: @90%
- Rest as needed
- Alternate w/ 4x2 Back Squats (same percentages)

4x2 Back Squats
Set 1: @80%
Set 2: @83%
Set 3: @86%
Set 4: @90%

• Rest as needed
• Alternate w/ 4x2 Front Squats (same percentages)

Warm-up:
1600m Run

5 RFT
20/17 cal row or 16/12 cal bike
15 thrusters 95/65
10 handstand push ups

20:00 time cap

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Clean complex
EMOM x 4
1 power clean + 1 squat clean + 1 jerk
@70% 1RM clean and jerk

Rest 1:00

EMOM x 3
1 power clean + 1 squat clean + 1 jerk
@75% 1 RM clean and jerk

Rest 1:00

EMOM x 2
1 power clean + 1 squat clean + 1 jerk
@ 80% 1RM clean and jerk

Snatch

1 x 80%, 1 x 85%, 1 x 80%

Clean & Jerk

1+1x80%, 1+1x85%

Back Squat

1 x 85%

Perform L-sit hold for 1 minute (partitioned anyhow, example 4x15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

WORKOUT
2 sets
2 rounds of:
15/12 calories of moderate/fast pace Air bike (target :50-1.10)
5 squat snatches @52.5/35kg or 42.5/30kg (max 70% of 1rm squat snatch)
rest 5 min bwn sets

SIngles on Squat Snathes.

EMOM x 16:00

Min 1: 40 Double Unders
Min 2: 10 Double KB Front Rack Walking Lunges (10 total steps)
Min 3: 20 Sit-ups
Min 4: 20 KB Gorilla Rows (total reps, alternate arms each rep)

SuperSet

Snatch Grip Pendlay Row
4 x 8-10. Rest 45s.

Barbell Rollout
4 x 4-6. Rest 45s.