Front squat ladder for time
10x60kg/40kg
8 x 70kg/45kg
6x 80kg/50kg
4 x 90kg/55kg
2 x 100kg/60kg

1A) Deadlift 3x5x85%
1B) drop jump 3x8

Front squat ladder for time
10 x 60kg/40kg
8 x 70kg/45kg
6 x 80kg/50kg
4 x 90kg/55kg
2 x 100kg/60kg

5x8 Bench Press @70-80%
- Rest 2-3min btw sets

3 sets of Front Squat
1x5 @70%
1x5 @65%
1x5 @60%
- Rest 1min btw sets

4 Sets of Front Squat w/ :05 Pause In The Bottom
1x3 @60% of 1RM Front Squat
1x3 @63%
1x3 @67%
1x3 @70%
- Rest 2-3min btw sets

EMOM x 20:00
Min 1: 30s Single Arm DB Hang Power Clean + Press (22,5/15kg)
Min 2: 30s Double Unders
Min 3: 30s American Swing @24/16kg
Min 4: 30s Up Downs
Min 5: Rest

Rx+: Heavier and 10m Handstand Walk for Up Downs

Superset
The Superset continues until you accumulate 40reps on the floor press. Aim for 8-10 reps per set.

DB Floor Press
Accumulate 40 reps. Rest 45s.
Strict Pull-up
Accumulate 15-20 reps. Rest 45s.
- sets of 3-5 should be challenging, add weight if needed

2) 12 min AMRAP
10 man maker push ups 2x22,5kg/2x15kg
10 pull ups
20 cossack squats
10 T2B

1) hang snatch + OHS+ snatch balance, 8x(1+1+1)x 60% concentrate on technique