5x5 strict chin up

Back Squat
5-5-5-3-3 reps
- Start heavier than last week

Floor Press
Build to a 1RM in 7-8 sets.
- sets should look like 3-3-2-2-1-1-1..
- Last tested here

Accessory
3 rounds
8+8 Farmers hold reverse deficit lunge
8+8 Pallof press 2s hold
8 Hamstring sliders

5 sets of on the 2:00

5-4-3-2-1
Power Snatch

4 Round for time;
50 Double-unders
5 squat cleans 80/60kg
5 Bar MU

TC 12 Minutes

For time;

50 Calorie Row
50 Shoulder to Overhead @ 52.5/35kg
50 Toes to Bar
50 Plate Ground to Overhead @ 20/15kg
50 Calorie Row

• Goal: Challenging effort. Perform all movements in sets of 7-10.
• Rx+: @60/42.5kg

Close Grip Floor Press
1RM in 7-8 sets. Rest 2:00
- Goal: Small PR
- 5, 4, 3, 2, 1, 1, 1 , 1
Compare here
- Option: 7 x 5 moderate weights for practice.

In pairs 3 x 10min

1) 10/7 Cal Row - 10 DB Push Press

1min rest

2) 10/7 Cal Row - 10 Reverse Lunge

1min rest

2) 10/7 Cal Row - 10 Hang power clean & jerk

1 x DB 22,5/15kg

40 EMOM:

1. 15/12 cal row
2. 10-15 ring rows
3. 2 laps run
4. 2-3 wall climbs
5. Rest
6. 30-50 DU
7. 10-15 T2B
8. 10-15 up&downs
9. 15-20 air squats
10. Rest