Front squat week 3
5x4 @ 80%

Same weight across all sets!

Back squat
4x5 70%
5+ 70%

You can now go off your 1RM, if that feels easy then add 2.5-5kg.

Post AMRAP reps in comments. If your getting 10+ then you should increase your max in following weeks

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor )

Building up to ~65%

Shoulder Press 3 RM

Example approaching Sets :

8@barbell
6-8@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 20

Use different stance than you normally use eg. sumo, Romanian, banded, trapbar, snatch grip, straight leg or conventional

1 Push press + 2 Push jerks + 3 Split Jerks

Find heavy set in 15 min

Hang snatch + snatch

@ 80%

4 x 2

@ max 75% of 1 RTM

40 min running clock:

400m Run

-

2 Rounds:
15 Push Up
15 Barbell Row
15 Barbell Shoulder press
15 Back Squat
15 Bicep Curl
15 Sit up

@ ~70% HR

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 70% of max DL