Max Effort Back Squat
(5-5-4-3-2)-2-2-2-2-2
2min Recovery

3 rounds, tempo 3101

• 10-15 bulgarian split squat
• rest 60sec
• 10-15 single arm dumbbell row
• rest 60sec

For time 10-1-10

10min time cap

4 x 3 Heavy Quality

2 x 3 (2reps in the tank)
2 x 1 (1rep in the tank)

*clear pause in bottom !!

3 rounds for time. Rest 1min between rounds.

20kg/

20 power clean
20 power snatch
20 backsquat
20 shoulder press
20 frontsquat
20 high pull
20 good morning
15 barbell rollout

For time
(40kg/30kg on the bar)

21 Deadlift
15 Thruster
9 Power snatch

21 Pull up

21 Deadlift
15 Thruster
9 Power snatch

15 Chest to bar

21 Deadlift
15 Thruster
9 Power snatch

9 Bar Muscle up

TIMECAP: 15min

EMOM 10

3 Power Snatch @ 50% 1RTM

TNG

Max effort power jerk
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Back foot heel on a 15kg plate and slope. Push through the ball of the foot and feel the back leg.
10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 60 seconds rest after both legs! Try to stay upright throughout and really try to feel your quads in the movement.