Back Squat
4x3 + 1xME @85% of 3RM

• Start heavier than last week!
• The fifth set as many reps as possible @85% of your heaviest 3RM.

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.
- Improve on last week if possible.

EMOM 24:

1. 8 push up
2. 10 t2b
3. 12 box jump
4. 14 kb swing @ 24/16 kg
5. 8+8 jumping lunge
6. rest

AMRAP 14:00
6 Toes to Bar
8 total Single Arm DB Hang Clean & Overhead @50/35
12/10 Cal Row

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

• Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.

Heavy
3-3-3

21-15-9

deadlift 80/65 kg (advanced 100/65 kg)
db push press 45/25 lbs
cal machine

Tc 10 min

Elevated Deadlift
10-8-6-4-2+. Rest 3:00
- Start the barbell on top of 20kg plate
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

Otm 7
1 power snatch

4x
4min ON/90sec OFF
Alt. A and B

A) 40/30 Cal. On a machine
+
AMRAP of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

B) 30 Wall Balls
15 Sumo Deadlift High Pull 50/35kg
12 Toes-to-bar
+
max Handstand Pushups in the remaining time