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

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

20min AMRAP

• 20 V-Ups
• 20 Air Squats
• 6-10 Strict Pull-ups

Back squat
- 1x6@65%
- 1x6@75%
- 1x6@80%
- 1x6@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

Warm-up:
10 Walking lunges with a twist
10 Forward and backward leg swings
10 Lateral leg swings
10 Arm circles (forward and backward)
15 Band pull-aparts
10 Scapular wall slides
10 Cross-body arm swings
10 Shoulder pass-throughs with stick
6-8 Inchworms with push-up
20m Bear crawls (forward/backward)
8+8 Scorpion kicks
10 Cat-cow stretches

Warm-up2:
200m jog
5 burpees
5 thrusters
5 pull-ups
5 box jumps
5 push ups
5 t2b
200m jog

WORKOUT
For Time:
400m run / ergo
50 burpees
50 thrusters (30/40kg)
50 Pull ups
50 box jumps
50 Push ups
50 T2B
400m run

• scale as needed!

For 20min:

power snatch + snatch