Shoulder Stability (4/4)
2-4 rounds, rest as needed between:

1) 30sec Double KB Standing Overhead Hold. (Jerk KBs overhead, and stand still for 30sec)
2) 6-10 Prone Cuban Press video
3) 10-15 Banded Face Pull video
4) 10-20 Scapula Push-Up video

RPE 3+ to 4

Target: This workout is to build your shoulder stability, not a “strength training at any cost”. Concentrate on your form and use loadings that fit your fitness level.

find 1RM in 20min

You can do as many lifts as necessary under the 20min time limit. Do not exceed the cap.

Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins

Record comments and issues.

21 - 15 - 9

MB Clean 9/6kg
Burpee over MB

EMOM 12
1) 12/8 Cal Row
2) 3 Hang power clean @ 70%

Front squat up to a heavy three

3 x 8min amrap

20 clean and jerk @ 60/40kg
40 box jump
Max calories row

3min rest

20 t2b
40 front squat
Max reps box over burpee

3min rest

20 pull up
40 wall ball
Max reps deadlift
(maximum of 50 deadlifts or time cap of 8minutes, which ever you reach first)

Your score is the combined amount of calories + box over burpees + deadlifts.

in 30min

Back squat 2 x 4 + 2 x 2 + 1 x 6-8

• rest 4min between sets

Squat Snatch Single (2/3)

EMOM x12

1-3@RPE 3 to 3+
4-6@RPE 3+ to 4
7-9@RPE 4 to 4+ (1-2 reps in the tank)

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

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights 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 but you should get at least 5.