Squats 8-8-8-8-8-8.
- First 2 sets OH squats,
- next 2 sets Front squats,
- last 2 sets Back squats.
Add weight for every set.

5 x 1 km run
1 min rest
1km for warm up and cool down

As a result put the best time for 1 km

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Seated shoulder press 4-4-2-2-2

5 rounds for time of:

• 9 deadlifts
• 5 squat cleans
• 3 thrusters

Men: 135 lb.
Women: 95 lb.

“Fran”
21-15-9 reps for time
Thrusters
Pullups

5 Rounds For Time:

15/10 Cal. Bike

10 Burpees

• 3 Interval of:
Run 10:00 @ 85-90% MHR
2:1 rest each interval

Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

Mobility