Split Jerk (from the rack) heavy single

20 minutes:

• high hang snatch doubles

for time:

50 deadlift @60/40
50 KB swings @24/16
50 push up
50 clean n' jerk @ 60/40
50 pull up
50 kb tater @24/16
50 box jumps
50 wall climb
50 kte
50 du

STRENGTH (3/7) 

5 set: 3+3 Reverse Lunge + 5 tempo 32X1 Back Squat

Rest as needed between sets. Alternate legs on each rep.

RPE 4 to 4+

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

Reverse Lunge: Barbell in your neck, step back down and touch the floor with your knee. Stand up and repeat with another leg.

32X1 tempo: 3sec negative, 2sec hold at the bottom, explosive up, 1sec hold at the top.

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 60% of max DL

1 x 10 @ 72,5%
1 x 10 @ 67,5%
1 x Technical max effort (aim 12+) @ 62,5%

6 rounds YGIG w axle bar

10m Back rack lunge
10m Front rack lunge
10m Zercher lunge

M 2 x 25kg F 2 x17.5kg

4 rounds of
5-15 pull ups
12 heavy single arm alternating DB clean & jerk

5-15 t2b

* unbroken set of pull ups & t2b for quality

* Rest 1min between rounds

3 rounds for quality

• 20m walking lunge (light weight)
• 15 weighted sit-ups (heavy)

3-4 rounds for quality

• 10-12 dumbell row (ahap)
• 10-15 ghd back extensions
• 5 evil wheels or max L-hang