Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
– Put the back squat result in this section of WODconnect

For time:
21-15-9
Burpees to 15 cm target
Alternatining DB/KB snatch
T2B

rest 2 min

15-12-9
Burpees to 15 cm target
Alternatining DB/KB snatch
T2B

Rest 1 min

9-6-3

Burpees to 15 cm target
Alternatining DB/KB snatch
T2B

TC:30 min

1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Option: Work on technique with a light load for all sets.

2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Option: 3 x 8 @light weight.

STRENGTH

5 rounds, rest as needed

1) 3 Front Squat + 7 Back Squat (use a rack to switch front rack to back rack if needed)
2) 10 Ring Row (inverted)
3) 5 Weighted Ring Dip

RPE 4

1-10: T2B
10-1: Deadlift (100/70kg)

(Time cap: 8min.)

Snatch
3x70%
2x2x80%
4x1x90%

WEIGHTLIFTING

Every 60-90 sec x7

Squat Clean + 2 Front Squat + Jerk

Find heavy of the day in the combo.

RPE 4-5

A. 6min AMRAP
10 Sit-up
10 Med-ball clean

2min Rest

B. 6min AMRAP
8 V-up
8 DB Hang Clean

2min Rest

C. 6min AMRAP
6 Box over jump
6 DB Push press w. 2 DBs

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Every 90s. x5:
Power snatch + Hang squat snatch + Squat snatch