5x3 Front squat
AHAP but start heavy

Every 1:30 12 x
@ 62% of 1RM Back Squat

1) 3 x Front Squat
2) 6 x Back Squat

Every 90 seconds for 15 minute:
* Power clean
* Front squat
* Clean

75% of 1RM PC

4 rounds every 2:30

4 Shoulder presses
3 Push presses
2 Push jerks
10 s Oh hold

AHAP

Back Squat 5x6 AHAP

Try to stay consistent with the weight for each set. (72-78%)

5 Sets of

1 Hang Power Snatch + 3 Hang Squat Snatch

*Build to moderate set,

Sitting High Jump

Find max in 10min

then 3 x 3 @ ~90%

1:30min rest between sets

*score height in cm

3 - 2 - 2 - 2+

Deadstop*

TM (1 rep reserve every set)

4 Rounds for quality

YGIG/movement

6-10 Ring dip
6-10 C2B
6-10 HSPU
6-10 T2B

For time:

500m Row