Easy pace workout
On the minute for 30min
1. Burpee
2. Sit-up
3. Farmer's walk 2x24/16kg
4. Box jump / box step up 60/50
5. Rest

EMOM x30
1) monostructural
2) 5 power snatch
3) rest/ core of your choice

Close Grip Floor Press in Bridge
1RM in 8 sets. Rest 2:00

Option: 5 x 5 @moderate weight

3x
7 front squat + 13 back squat
Try to go a bit heavier than last week.
Use 60-67.5% of front squat max. Do 7 front squat, rack barbell and immediately take barbell to your back and do 13 back squat. Rest 3-4 min btw sets.

1) Hang snatch + snatch balance 6x(3+3) x 55%

For time partner workout
10 x DU
40 x Deadlift (rx 60 kg/ 35 kg)
10 x DU
36 x Front squat (rx 60 kg/ 35 kg)
10 x DU
32 x T2B
10 x DU
28 x Power Clean (rx 60 kg/ 35 kg)
10 x DU
24 x Pull up
10 x DU
20 x Shoulder to overhead (rx 60 kg/ 35 kg)
10 x DU
16 x Thruster (rx 60 kg/ 35 kg)

Time cap 20 min

2) For time
buy in 30 T2B
then
3 rounds
5 deadlifts 70kg/50kg
5 hang cleans 70kg/ 50kg
5 front squats 70kg/50kg
1 STOH 70kg/50kg
5 back squats 70kg/50kg
use of squat rack is not allowed.

EMOM 12
min 1 - 3 C&J @70% of 1RM
min 2 - 2 C&J @75%
min 3 – 1 C&J @80%
min 4 - 3 C&J @72,5%
min 5 - 2 C&J @77,5%
min 6 – 1 C&J @82,5%
min 7 - 3 C&J @75%
min 8 - 2 C&J @80%
min 9 – 1 C&J @85%
min 10 - 1 C&J @85-90%
min 11 - 1 C&J @85-90%
min 12 – 1 C&J @85-90%

Power Clean
4 x 2 @ approx 85% of 1RM; go every 1:30
- Drop and reset each rep.
- Final week, aim a bit heavier than previously.

Front Squat
3 x 5. Rest 2:00
- build to a heavy 5 in 3 sets