1) Split Jerk: Spend 20 minutes working on technique
- Add weight if form permits performing sets of 2-3.
- Option: Build to 75% and then perform 6 x 2 across all sets.

2) Close Grip Floor Press: Work up to a heavy set of 5. Rest 90s.

Tempo Back Squat 4x5x65%

1-3-3-1

For time complete the following; (ygig)
150 Cal Row
150 wall balls
100 power snatch 40/30kg
100 t2b

Time Cap 30 Mins

For time:
10-8-6-4-6-8-10
Front Rack Reverse Lunges @ 52.5/35kg (total reps)
Bar Facing Burpees

• 15:00 Time Cap

3 Rounds of
9 Thrusters 50/35kg
15 Bar over Burpees
21 Toes-to-bar

Partner workout;
Run 800m (together)
40 step ups (ygig) with 12 or 8 kg kettlebell
40 hollow rocks (ygig)

3 x 7 reps

-3 sec tempo down

2 min rest between

Power Clean: Build to a 1RM. Rest 2:00

• Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

1A) Front squats 3x6x50% max speed
1B) over the box jumps 3x5
rest 2min

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 8+8 Crossbody DB Deadlift
2) 20m Weighted Bear Crawl
3) 1-3 Skin the Cat
4) 5+5 Side Lying Shoulder Circles (both ways)
5) One round of:
5 Strict C2B/Pull-Up
5-10 Russian Push-Ups
10-15 Pistol Squat (loaded if needed)

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!