Build up to a solid 3RM
Use the rack or platform

3x5 Split Jerk (light weight)

• 90s. rest between sets

12 EMOM:

1. 1 Front squat
2. 3 Back squats

80-100% C&J max.

BENCHMARK
For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

Scaled WOD
For time:
8-7-6-5-4-3-2-1:
Deadlift
Bench press
Squat clean

”The Ghost”

6 kierrosta, yhteensä 23 min.
1min soutu
1min yleisliike
1min tuplanaruhyppy
1min lepo

6 x 2 Push jerk

• leave one rep in the tank

Clean & Jerk
5x1 @ 80%

Back Squat + box jump

5 x every 3 min

3 + 3
70% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness as part of a 3-month back squat progression, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (70%) followed by 3 high box jumps.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

E90s x9
Jerk
3-2-1
3-2-1
3-2-1

For time:
60 Burpee Box Jumps @ 51cm
EMOM: 6 USA Swings @ 24/16

• Workout starts with swings
• Rx+: 28/20kg
• TIME CAP = 11:00