Tempo Front squat 3x1 35x1

65-70 % 1rm front squat

Every 2 min for 6 rounds

2 Push jerk + 2 split jerk

65-70 % of 1 rm split jerk

ACCESSORY: 30MIN

1. 10 Hip thrust + knee ext./bend on a rower

2. 10 + 10 Snatch grip one hand press

3. 10 + 10 (weighted) Cossack Squat

4. 10 + 10 One hand KB bench press with other hand on hold on top

2/19/20
Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

GRT(20)
4:00 on 1:00 off x4
2 farmers carry
4 turkish get ups
6 shuttle drops
(choose load)

Finisher
60 crunches
1:00 chest opener

"AMANDA"
9-7-5 reps for time of:
MUSCLE UPS
Squat snatch 60/40

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg

Shoulder press
2*5 @40%
3*5 @50%
2*3 @60 %

DB bench press
3*5 tempo 32x1
3*3 tempo 31x1

Post results on comments.

60m sled push @40
20 cal ski erg
20 kb snatch @20

Find Daily 3RM bsq
EMOM10
Odd: 2xbsq @100% of Daily 3RM
Even: max s pullups

10 min break

E2MOM8
16 backstep lunges @2x20kg kb frontrack
Max pistols on box

Back squat 4x5 @77,5%