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.

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

Max kipping pull ups test
Max set unbroken

Scale to max kipping swings if you cannot link reps or try both

Three heavy sets of three, with increasing load

Back Squat cycle 3 week 2
90% +5kg + 5kg + 5kg (+15kg)

70% x 3, 80% x 3, 90% x 3+

20 Mins

2-position clean x5 (above the knee, from the floor)