4x3 back squat 80-85%

7 x Every 5min
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

Goal & Intensity:
Heavy overhead day with a technical focus.
Overhead with a complex that requires technical proficiency and execution.
The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue.

3 rounds each
YGIG
10 KB over Burpee + 12 Lunges
2 x KB 24/16kg

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 84 kg.
Women clean 56 kg.

1 x 8 @ 77,5%
1 x 8 @ 72,5%
1 x Technical max effort (aim 10+) @ 67,5%

Front squat

2 - 2 - 2 - 2, 90% FS max, rest 3-4 min.

4 min alternating tabata

• hollow rock
• russian twist

Alternate;
1. 10-15m HSW
2. 10 db bent over rows 2x22.5kg
3. 10-15 t2B
4. 10 rower tucks
5. Rest

We will go through some HSW progressions and skills before the workout

AMRAP 10
40 Wall Balls
30 Pullups
20 Hang Power Cleans 60/40kg
10 Pistols

3x Echo bike sprint, 20sec ON 2-3min OFF.