Set 1: 6 Reps 76%
Set 2: 4 Reps 82%
Set 3: 2 Reps 88%
3 Minutes Rest
Set 4: 6 Reps 82%
Set 5: 4 Reps 88%
Set 6: 2 Reps 94%
3 Minutes Rest
Set 7: 6 Reps 88%
Set 8: 4 Reps 94%
Set 9: 2 Reps 100%

of 5RM backsquat (145kg)

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.

E2M for 16min
C&J complex @light weight
1 halting clean DL
1 hang clean pull
1 power clean
1 front squat
1 push jerk
+
3 Rounds not for time:
10 Landmine rotations L+R=1rep
6-8 SL posted RDL/each Leg
8-12 V-ups
+
Coach suprise

60 min emom with partner
Minimum 12 burpees per person per minute

Clean & jerk 5-5-5-5-5-5-5 reps

5x2 squat snatch

Easy weights.
No fails

A)
3-5 rounds
10 Triceps Extension
10 Elbow Lifts
5-10 reps Tempo Push-Ups 6s down/6s up
Push-Up hold / hold in the low position as long as you can

B)
20 Flutter Kicks
10 Leg Raises with slow tempo

Deadlft
5-3-2-2-1

Amrap 8
3-6-9-12...
Toes to bar
DB squat

3 things:

3 min max reps DU
1 min rest
3 min max reps HSPU
1 min rest
3 min max reps Wallball