6 sets of:
Back Squat
Set1 - 3 reps @ 75-80%
Set2 - 2 reps @ 80-85%
Set3 - 1 rep @ 85-90%
Set4 - 3 reps @ 80-85%
Set5 - 2 reps @ 85-90%
Set6 - 1 rep @ 90-95%
Rest 3-4min between sets

10 thrusters 40kg/25kg
60 DUs
10 thrusters 50kg/35kg
60 DUs
10 thrusters 60kg/45kg

In teams of 4
20min AMRAP
20cal Row/Bike
Kettlebell swings
Box jumps
Rest

After every 20cal row/bike athletes change places. Result is combined number of reps.

Every 3min x4:
10 Power clean (tng) + 15 Thruster

(30-40%/Fs 1rm)

Hang clean: 5x2

5 Rounds
9 x Axle deadlift
6 x Axle clean
3 x Axle push jerk
For Time

3 sets for time of:
100 x DU
30 x KB swings
20 x Box jumps
Rest 3min

Guys 20lbs, Ladies 10lbs
In any order:
80 TRX Jump Squat
80 Frog Jumps
80 DB Bent Over Row
80 DB Front Rack Lunge (40/leg)

Done Early= Rounds of 20 jump squat and 20 frog jumps

15min cap

18min

Clean and Jerk
20 mins working on doubles, main focus on technique.

Roller lats + glutes
Banded Hip Flexor + pigeon + ankle
Shin Box open + closed + octopus progression
Hollow Holds
Push Up Walkouts
Scap Push
Prisoner Squats

SOD: couch stretch