STRENGTH

Back Squat 3x5

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)

Try to add 5-10% compared to last week.

Bring Sally Up
Back Squats

Clean doubles (re-grip)

Power Clean - Front Squat - Push Jerk

Total time:

For time:
21 - 21 - 21 (50/35kg)

--- 2min rest ---

For time:
15 - 15 - 15 (60/40kg)

--- 2min rest ---

For time:
9 - 9 - 9 (70/50kg)

TC 15min!

Let's make our squat better! Task for today is: 10 min squat test. Spend 10 minutes (without breaks) in squat position and describe your feelings in the comments. Feel free to move around while in squat.

[Here's a video](

) of Kelly Starrett explaining 10 min squat test.

6 Rounds for time:

12 - 9 - 6

Deadlift
Hang Power Clean
Push Jerk

@80% of Test weight

TC 10min

21-15-9
RV 60/40kg
Bar over Burpee

RX

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 52,5kg OHS, 22,5kg DB snatches.
Women perform 37,5kg OHS, 15kg DB snatches.

SCALED

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 20kg OHS, 15kg DB snatches.
Women perform 15kg OHS, 10kg DB snatches.

This will be easier than the days before. Just watch [this clip](

)

1) High Pull
2) Muscle Clean
3) Power Clean
4) Squat Clean
5) Split Jerk

Max 60% of 1RM