Front squat otm 10

Front sqaut 3 x 1 same weight, heavy

For time:

12-9-6
squat clean @60/40kg
pull up

rest 3min

12-9-6
deadlift @100/70kg
pull up

Target under 10min, Time cap 15min with rest / scale weight @50/35 & 80/55kg

Clean + hang clean + jerk 1+1+1
E2MOM x 10

AMRAP 10

60m Farmers Carry 2x24/2x16kg
60 Single Unders

IGYG

Snatch + hang snatch + ohs 1+1+1
E2MOM x 10

Front squat + back squat 5 x 2+3

35,45,55,60,60

Squat Clean

A) E2MOM Till Days Technical Heavy:

• 2 Squat Clean (drop and go)

B) Clean Pull

• 5x1 @110% *rest 2-3min between

C) 90s On/1min Off X5:

• 10 Bar Over Burpee
• AMRAP: PC & Jerk @42.5kg

Lunges

• 4x10/10 Back rack reverse lunge *Rest 3min between sets

Accessories

A) 3-4x Superset:

• 15-20 GHD Hip Ext + 20-30s Hold on Top
• 10-15 Hamstring Slider Curl

B) 3-4x Superset:

• 10-15 Bent Over BB Row
• 20-30 Banded Tricep Ext.

For time:
• 500 m Row
• 20 Power Cleans 135/95#
• 500 m Row
• 15 Power Cleans 155/105#
• 500 m Row
• 10 Power Cleans 175/115#
• 500 m Row
• 5 Power Cleans 195/125#
Goal: 16 min.

8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++

Part A).
Skill Primer
Dip Muscle Clean, Thruster & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Tempo Clean Pull, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70%)