Back Squat

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

For Time
50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Push Up
50 Burpee
50 GTOH 20/15kg
50 T2B
50 OH Lunges 20/15kg
50 m Bear Crawl

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!