Back squat 6-5-6-5
around 80-85%

Complete 1 Unbroken Set For Reps

• This should be kipping pull-ups or butterfly Pull-Ups
• Use Band if needed 10+ Unbroken
• Beginner make Strict Pull-Ups

10 x 3 reps @70-80% .
Perform new set every 1min 45sec.
Always drop the bar and start new "single" lift.

Every 1,5 min for 15 minutes (10 sets)
4 pull ups
8 push ups
12 air squats

scale the reps 3-6-9 if need to.
you shouldnt use over 1 min for working

Every 1,5 min for 8 times
Power clean + front squat + split jerk
good weight to start about 60% of 1rm c&j

every 2 min for 8 times (16 mins)
3x2 + 5x1 reps clean&jerks @60%+
Build to todays heavy single.

every 2 min for 6 times (12 mins)
3 squat snatches @75-85%

Tempo OHS (32XX) x 3 reps
build to heavy 3 reps in 20 minutes

For Time

50 Box Jumps 24"/20"
50 Jumping Pull-Ups
50 American Swings 16/12kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15kg
50 Back Extensions, Floor
50 Wall Ball Shots 9/6kg (20/14p)
50 Burpees
50 Double-Unders

A.
3sec pause at bottom 4x4x70%

B.
Snatch 4x2x82% (No Pause)

No fails and squat snatch. We will power snatch enough in workouts.
1 more rep than last week and slightly heavier on section B.