Back Squat 10x3 77.5%

2 min AMRAP:

• DUs

Find heaviest set in 15 min:

Snatch balance + OHS (1+1)

8 x snatch + ohs (1+1)

Bicycle route, mark time and kilometers

Back Squat
For load
7 x every 3 min
5 reps

Goal & Intensity:
-Maintain strength and squat technique through the summer.
-Focus on range and control helps reinforce body awareness and injury prevention.
-Moderate, consistent squats every three minutes provide steady work without extreme fatigue.
-Aim to stay sharp without pushing to max effort.
-Keep the reps technically clean and stand up with steady power – no need to chase big weights.
RPE:7

20 Mins to find 1RM
1 hang clean + 1 clean + 1 jerk

No dropping between cleans, any style of clean is permitted.

Push jerk 3x5

Within 20 minutes:
4 RM Back Squat

In 5-7 sets build to a true 4 Rep Max.
2-3 minutes rest between sets.
Lift in pairs!

Pause below the knee. Use 85-95% of 1RM snatch.