#Strength
1 @ RPE 7; no back off of:

• BB back squat

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 4111

Build to today’s heaviest double at the prescribed tempo.

7kierrosta on the min

8 burbee
16 askelkyykkkyy
10 push pressii
10 box jump
10 sit up with wall ball
1min assault bike
Lepo

Power Snatch 5x2.

#Strength
2 @ RPE 9; 1/2 load drop (-15%) of:

• BB back squat

WU for 5 min
Skillwork: HSW practice for 15 min

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1 best 20 + 10 kg plates
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters > HS wallruns ntw 12-15 taps

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk
25 35 40 45 50 55 60 62.5 j x. x.
D.
For time:
Row 2000 Meters
40 Burpees Over the Erg > kipping HSPU from 5 kg plates x 20 reps
20 Overhead Walking Lunges (175/115 lbs) > 40 kg

Result: 16.32
165/192

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

do 5 sets of 5 reps

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 89% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 92% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 95% of 1RM Front Squat
Set #7 – 10 Back Squats @ 80% of 1RM Front Squat