Warm up (15-20 mins)
2 rounds
2:00 ergo
20 walking lunges
20 alt leg v-ups
10 inch worm
5 wall squats
5 russian baby makers

Ankle/glute mobility, use boxes on this and
extra weight to ankle strech if need to.
OH Mobility for toes to bars and HSPU

Back squat
10-8-6-6

Overhead squat
5-5-5-5-5
Front squat
3-3-3-3-3
Back squat
1-1-1-1-1
For weight

You can take few warm up sets before every squat series.
Goal is to achieve as high overall result as possible.
If you fail a set result is 0 on that particular set.

3 Rounds for time:
15 Power Cleans @42.5/30kg
15 Thrusters @42.5/30kg

• Goal: Hard effort - resting between sets to complete big sets with the barbell.
• 7:00 Time Cap

Deadlift 1RM

Max reps of strict pull ups or strict c2b

5 rounds for quality
5 power clean
5 push jerk
rest :30
5 squat clean
5 thruster
rest 1:00

athletes choose loads

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.

• Goal - exceed last weeks weight if you're feeling good.

For time

50 Wallball 9/6kg
40 Box step overs 24/20"
30 Sit ups
20 Toes to bar
10 Pull ups

Single leg romanian deadlift
3 x 10 use barbell or dumbbells