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.

Halting front squat (halt at the bottom), you choose the weight

For time:

In pairs YGIG

150 T2B
150 DB Snatch 22,5/15kg

TC 15min

5 rounds for time:
row 400/350m
run 400m
30-50 du

time cap 25min

Deadlift 3RM

Re-grip on every rep

YGIG

800m Run (Both)
80 KBS 32/24kg
80 Push Jerk 60/40kg
80 KBS 32/24kg
800m Run (Both)

TC 30min!

squat snatch
E90s x 9
3-3-3
2-2-2
1-1-1

5 - 5 - 5 - 5

AHAP

Set every 2:30