Back squat 8x5@80%

Back squat
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

Build to heavy 5 reps in 15 minutes
goal is to do 4-6 sets of 5 reps.

7 x every 3 min
4 push jerks

Built up to moderately heavy tng style set

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Goal & Intensity
-Build powerful, repeatable push jerks with consistent timing and bar path.
-Moderately heavy touch-and-go sets that feel strong and controlled from start to finish.
-Increase the load gradually while keeping all reps smooth and fast.
-Dip straight down, drive hard with the legs, and lock out aggressively overhead.

RPE: 7–8.

1) Row/Assault/Shuttle Run...
2) 5+5 DB Snatch + Box Over Jump
3) rest

-Kipping
-Kipping pull-up
-Butterfly pull-up

4 Sets Row :

5 Minutes : 98 % @ FTP20
5 Minutes : 100% @ FTP20
5 Minutes : 102% @ FTP20
5 Minutes : 104% @ FTP20

Recovery Bike 4:00 between sets @ 40-50% FTP20

Find your 1RM for hang clean (above the knee).

High Hang Squat Snatch + Hang Squat Snatch + Snatch Balance

10 x ( 1+1+1 ) x Every 1:30

"Fran"

21-15-9 Reps For Time:

Thrusters 42.5/30 kg
Pull-Ups

Time cap: 9 min

*Katso aiempi tuloksesi Journalista "Fran" -hakusanalla