Back Squat
20 reps at 50%

5 min amrap of

• 20 russian twist
• 10 med ball sit-ups

2 Rounds, every 2min:

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

E3M 30MIN

6 - 6 - 6
(Power Clean - Front squat - Push jerk)

RX 60/40kg
or
@37% C&J

5-5-5+ Wendler

Find your 3 TM in 15 min

Find your 2 RTM = 2 rep technical max
-Not ”touch and go”
-No walking away from the bar
-Power or Squat

Every minute on the minute:
0-3min 3 Pwr Clean
3-6min 3 Pwr Clean + 1 Front squat
6-9min 3 Pwr Clean + 2 Front squat
9-12min 3 Pwr Clean + 3 Front squat
12-15min 3 Pwr Clean + 3 Front squat + 1 Jerk
15-18min 3 Pwr Clean + 3 Front squat + 2 Jerk
18-30min 3 Pwr Clean + 3 Front squat + 3 Jerk

@ max 55% of 1Rm Clean and Jerk (if efficient technique)

3 x 5

@50 % 4sec pause at the bottom!

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