Back squat 10-8-8-12-12

Rest 3min between sets

Every 3min x 4

5 TNG Power Clean
5 Hang Squat Clean
10 Thruster

RX 60/40kg

4 x 1250m

@ -5sec of avg 5K TEST

YGIG

Back Squat
20 reps at 50%

3 x 5

@50 % 4sec pause at the bottom!

3 Rounds
YGIG / Heavy Quality
12 + 12 Landmine Press
12 + 12 Landmine Pull
(add weight to previous week)

5 min amrap of

• 20 russian twist
• 10 med ball sit-ups

Find daily 3 rep Technical Max!

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!

Power clean 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3

Just to clarify one set would look like this with 100kg Power clean
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

2 Rounds, every 2min:

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