Find your Back Squat 1 RTM in 25 mins.

Wrist Stretches(1-4)
Wrist Preps
*wrist push up
*first knuckle push up
*wrist rocks
*fingertip push ups
For Wrist Preps use following template:
3x1r, 5x1r, 3x2r, 4x2r, 4x3r, 5x3r, 4x4r, 4x5r, 5x5r

5 x 2 power cleans + 1 jerk

*all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes.

4x10 Shoulder press

Front squat - 3x10 @ 65%

RX - Male / Female
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

22,5/15kg dumbbell, 60/50cm box

---

SCALED - Male / Female
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

Scaled wall walks, 15/10kg dumbbell, 60/50cm box, may step up on box jump-overs

3 - 3 - 3 - 3

3 x 3 (2 reps in the tank)
3 x 2 (1 rep in the tank)

*New set every 3 minutes
*One clear second in the bottom, explosively up!

Push Press (3/3)

3x5, rest as needed between

RPE 4 to 4+

Add 2,5-5% compared to last week.

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)