3x10 (65%, across)

• Rest 2min...

STRENGTH

3x5 Back Squat Tempo 30X1, (3sec down, explosive up, 1sec at the top). Rest as needed between sets.

RPE 3+ to 4

Back Squat with 1 second pause in bottom
5 x 3 @80%, go every 90s.

5x3 with a 10 second hold throughout the eccentric
Add weight if you can.
Scale with negative ring row if needed

4 x 3

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest

Each for quality, perfect reps:
5 Rounds of 60s/30s off:
1a) Wall balls @20/14lbs
1b) Double Unders
1c) Row, Bike, Ski Erg for Calories
1d) CTB Pull-Up / Kipping Pull-ups / Ring Row

• Score = total reps/calories

AMRAP 15:00
20 Hang Power Cleans @42.5/30kg
20 Thrusters @42.5/30kg
20 Burpees

1a) Shoulder Press: 4 x 5. Rest 45s.
1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s.

• 1a we are building in weight each set and 1b use one challenging weight for ALL sets.

For time

21-15-9
Front squat
Back squat
55/40kg