Clean & Jerk 3x2 + 3x1

3 rnds
10 Box pistols
20 Rocking plank
10 Bulgarian split squat
20 Arch rock
10 Goblet squat 16/12kg
20 Side crunches

EMOM12
Even: 3 Front squat
Odd: 5 Back squat

2-3rounds:

20-30s side planks
30-60s plank hold

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest

Shoulder Press 10-8-6-4 reps, then max reps @ 80%

6x3 heavy weighted pull-ups, 2-3 rest between sets.

A,
Back Squat Progression (Week 3)

1x5 @75% of training max (1 RM 90%)
1x3 @80%
1x1+ AMRAP @95%

Rest 1-2 mins btw sets

B, Strength:
3 Sets:
Single Leg Banded Hip Adduction x15-20
Single Leg Banded Hip Abduction x15-20

C, Barbell Workout:

AMRAP 10 MINS (Partner Wod-Relay Style)
4 Romanian Deadlift
5 Front Squat
6 Front Rack Reverse Lunges
- unbroken sets
- for quality

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace