10 sets
3 Front Squat

Work up to heavier sets

Back Squats

5 reps @77,5%
3 reps @82,5%
2 reps @87,5%
5 reps @80%
3 reps @85%
2 reps @90%

Clean & Jerk

EMOM 15
min 1 - 3 Clean & Jerks @70% of 1RM
min 2 - 2 Clean & Jerks @75%
min 3 – 1 Clean & Jerk @80%
min 4 – Rest
min 5 - 3 Clean & Jerks @72,5%
min 6 - 2 Clean & Jerks @77,5%
min 7 – 1 Clean & Jerk @82,5%
min 8 – Rest
min 9 - 3 Clean & Jerks @75%
min 10 - 2 Clean & Jerks @80%
min 11 – 1 Clean & Jerk @85%
min 12 – Rest
min 13 - 1 Clean & Jerk @85-90%
min 14 - 1 Clean & Jerk @85-90%
min 15 – 1 Clean & Jerk @85-90%

Partner WOD
For time:
50 Burpee over partner (Partner in plank)
100 KB/DB Snatches (Heaviest possible)
50 Pullups (The other one hanging in the rack)
100 Box Jump Overs
50 Toes-to-bar (The other one hanging in the rack)
100 Wall Balls
50 Burpee over partner (Partner in plank)

Halting front squat 5 x 1

3 rounds for time

10 clean 50/35kg
10 shoulder to over head

tc 5min

For time

Deadlift 60 % of 1 RM
10-9-8-7-6-5-4-3-2-1

After each set complete one rope climb.

EMOM 7

1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

5x3 push Press ahap.

EMOM15
1. 20 sec little bear walk + 5 crab extension
2. 5-10 Scap pull / tucked front lever + 5-10 scap push
3. HS hold / HS walk
4. Kipping (Bar or rings - hips to rings for advanced)
5. DU