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.

6 - 5 - 3 - 3

Leave 2 reps in the tank every set

Shoulder press
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.