Front squat 3 x 70%, 2 x 80%, 1 x 90%

Strenght
Perform set every 2 minutes for 10 minutes (5sets)
OHS x 5reps @75% of 1 rm.

2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

Barbell warm up
5 snatch grip deadlifts
5 high elbows
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs

then

5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

2 rounds
1:30 cardio machine
10 scap pullups
10 kipping knee raise
5 deadlifts (empty bar)
5 good mornings (empty bar)
-into workout prep-
4 rounds (Alternate rounds)
- Rounds 1,3
5 Toes to Bar
5 Shoulder press with barbell
- Rounds 2,4
5 Pull ups / Hardened ring row
5 Overhead squats with barbell

3 min cardio machine and then barbell warm up for snatch

2 sets with empty barbell
5 snatch deadlifts
5 snatch pull from pockets
5 snatch high pull from pockets
5 muscle snatch
5 power snatch
5 squat snatch
rest as needed bwn movements and rest about 1-2 min bwn sets.

Every 2 min for 12 minutes (6 sets)
1 power clean + 3 push jerks @60-80% of 1 rm clean&jerk

every 2,5 min for 10 minutes (4 sets)
6-8 reps of weighted/strict chin ups (same weights than week ago or a bit more)
Or
3-4 negative ones (you can use extra weight on these too)

Every 2 min for 12 minutes
Squat clean + Push jerk + split jerk @ 70-90% of 1rm c&j

2 rounds for time:
40 box jumps
40 wall ball shots
40 kbs 32/24kg
40 pull ups or hardened ring rows
You go I go!

Back Squat 5/4/3/3/3+

• If you got more than 5 reps on the +3 last week, go for heavier weights

• All sets over @80%, the final set is a “+” set, meaning you’ll do as many reps as you
  can (at least 3) with the same weight you did your last set of 3 with.