Bench press 3-1-3-1-3-1-3-1

1 x Power clean
1 x Hang Clean
1 x Push Jerk

Record your max weight

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)

10 x 10 Back squat

• Rest 2 min between sets

Use same weight for all sets

3x5-6(1.1.1.1.1.1) add the 6th if possible
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Skill Practice:
-HSPU Progg. 1-5
-Kipping HSPU

Find 3RM Deficit HSPU

then

5 x 3 @ 90% (approx.)

4 Rounds for max reps

1:00 Row (cal=rep)
15 sec transition
1:00 Pwr Clean 60/40kg
15 sec transition
1:00 Wall Ball (9/6kg)
1:15 Rest

Score Total reps

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

6-4-2
6-4-2
6-4-2

5 x Pwr Clean + Jerk

@ 70/50kg

TNG! (This weight should be moved efficiently)