20 minutes:

Back squat up to a heavy10 (this is not your max set of 10) + 2 x 8 @ heavy10

Back squat
6x4

2 Rounds, every 2min:

1. 6 Front squat @72,5%
2. 4 Front squat @77,5%
3. 2 Front squat @82,5%

AMRAP 10min

• 8reps Toes to Bar
• 35pound Dumbbell thruster, 8reps
• 35pound Dumbbell walking lunge, 12reps

YGIG FOR QUALITY:
21-15-12-9-6-3
Strict Pull-Up
Strict Ring Dip
Push-Up

Break sets into quality reps!

20min amrap:

• 10 pulls on a rower
• 20 russian twist with medball
• 40m double kb front rack carry

3 rounds

• back squat 10-12 tempo 3010
• rest 20sec
• glute bridge with resistance band 12-14 (one second hold at the top)
• rest 3min

Power Snatch + Snatch Balance + OHS

@ 70% of TM Hang Squat Snatch

5 rounds for time of:
5 devils press
10 weighted box step overs
30 du

for time:
run 800m
3 rounds:
15 thrusters 40/25
15 toes to bar
15 pull ups
15 push ups
run 800m

• TT: <25:00 TC:35:00
• cool down after workout !!!!