Front squat
4. 6x3 82,5-87,5%

A1 Back Squat 3x10, 2 RIR
Rest 1min

4 super sets of:
Max reps floor press
Max reps strict pull up
rest 2:00 between sets

Pick a weight so you can do at least 10 reps each round.

(65%/3)5

Super set B x 3 sets
10 DB/KB Z-press
10 bent over row
rest 1:30

Run 5,3km

Front squat 5x3
55-60% (Fast)

Optional Accessory

WEIGHTLIFTING

1 Push Press + 2 Push Jerk + 3 Split Jerk

Every 90sec x9

RPE 3 to 3+

Bar from the rack or blocks

Target: perfect reps!

Weightlifting - Snatch

Build up to a heavy snatch single for the day.
*Use this as an opportunity to get a lot of good heavy reps in.

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Mobility - how did it go?

1. Wall facing handstand holds 3 x 10-20 sec. Maintain the hollowbody. If hollow body can't be maintained (eg. core is loose and back flexes), aim to hold the handstand hands further from the wall.

2. Back facing handstand holds 3 x 10-20sec. Aim to keep tight hollow. If you are close enough to the wall, and can maintain hollow, you will eventually stay in handstand without the wall support.

3. Free handstand / partner spotting

4. Face palms in wall facing handstand hold, 3 x 5-10

5. Handstand walk towards the wall

6. Free handstand walk