Back squat
3x8 @ 100-103% of 10RM weight
- RPE8-9
- rest 2,5min between sets

A) 4x3 jerk behind the neck from split
Technical weight

B) 4-4-3-3-2-2 split jerk
@60-85% 1RM

C) Accessory
3 rounds for quality
15-20 banded face-pull
20-30s/side KB front rack + OH walk

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans @43/30kg
30 Toes to Bar
Timecap: 12 mins

RPE 9

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 45" wrist mob.
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

EMOM 12
1) KB/DB Crossbody Carry 30m (right arm up)
2) KB/DB Crossbody Carry 30m (left arm up)
3) Plank hold (30-40sec)

AMRAP 12:
2 Cleans 40/30kg
40 Double Unders
10 Abmat Situps

• Add 2 Cleans Every Round

(Power/ Squat Cleans)

AMRAP x 16 MINUTES
100m Run
5 Shoulder to Overhead @85/60kg
200m Run
10 Shoulder To Overhead @70/47kg
400m Run
15 Shoulder To Overhead @60/43kg
600m Run
20 Shoulder To Overhead @43/30kg
800m Run
25 Shoulder to Overhead @30/20kg
RPE 7
If you finished , start again from the beginning!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets

AMRAP 9
6 Toes-to-bar
9 Hang Power Cleans 60/40kg
12 Pistols

7rounds 30s On / 30s Off

1) shuttle run
2) sit up
3) kbs
4) DU/SU

(Total 28min)

2-4rounds:

10 snowangel
10-15 ghd hip extension/ or barbell good morning

5K Running