7-5-3-5-7reps of
Back Squat

BikeErg intervals

4 sets of 2 rounds ( 6 minutes )

1:00 @ 110-120%FTP20
2:00 @ 85-90%FTP20

– Row 5:00 @ 40-60%FTP20 recovery –

EMOM 12

"Chelsea" Progression 1.
RX:
5 Pull-Up
10 Push-Up
15 Air Squat

SCALED:
5 Jumping Pull-Up
10 Push-Up (Elevated)
15 Air Squat

---- OR ----

RX:
5 Push Up
10 Sit Up
15 Air Squat

SCALED:
4 Push Up (Elevated)
6 Sit Up
8 Air Squat

For time:

20 box jump over
15 pull up
20 hang power snatch @40/30kg
15 pull up
20 box jump over

EMOM x 10

1) 10m walking lunge
2) 30-50s plank hold

Work up to 1RM Clean & Jerk in 15min
+
EMOM 5
1 Clean & Jerk @85-90% of 1RM

AMRAP 11

14 Squat Snatch 60/42,5kg ( Split as you like )
10 Synhcro Bar Over Burpees
1:00 Plank Hold ( Both )

Find 1RM of the day
- back squat

5 times
snatch grip behind neck push jerk + ohs + snatch balance

Back Squat, free tempo

3x8@@65-75%, RPE 3 to 3+

Nice and easy, perfect form only!