5 x 5

@ ~ 50%

Tempo 2-4-X-1

3-4 Rounds for quality
10 hack squats 50/35kg ( heels elevated and controlled reps)
10/10 high box single leg squat (no touch floor if possible) use extra weight KB if needed! This will be challenging for most of you.

3 clean pulls below the knee x 5. Use 80-100% of 1RM clean.

For time:
12 Burpee box jump (70/60cm)
30 Wall ball
16 Alt OH step back lunge fat bar (2x25/15kg)

TC 4min

Snatch + Hang Snatch

Build up to TM in 20min

3 Rounds for quality:
YGIG

A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate @15/10kg

% of TM

3 @ 60%
2 @ 70%
2 @ 75%
3 x 1 @ 80%

Approximately 110% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower. Keep that chest high and core tight!

In pairs YGIG / AMRAP

4 x 3:3min AMRAP

6 HSPU
6 Alt. Pistols
6 Kipping Pull-Up

Score is total reps of all amrap´s!

for time: (treshold)
45 thrusters 42,5/30
30 pull ups