4 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 15sec
25+25 walking lunge
- rest 3min

5 x 2 tall clean

• focus on speed under the bar and rhythm

Clean & Jerk
10x3+1 or 1+3 @ Build up from light weight (max 85%)
Every 2min

4 x 2 back squat

• leave two reps in the tank
• rest 3-4 min btw sets

4 x 8 back squat
- leave 1-2 reps in the tank
- rest as needed

Shoulder Press 3x5 ( take 90% of 1 RM)
5 @65%
5 @75%
5 + @85%

Don't go till failure on last set but push hard.

3 rounds with partner, ygig

30 deadlift 60/40kg
30 hang power clean
30 s20

• split the reps as you want

8 x E2MOM
power clean + front squat + jerk (1+2+3)
- moderate weight

EMOM36

1. Bike
2. DB hang squat snatches (alternating)
3. Row
4. KB hang clean & jerks (alternating)
5. Burpees
6. Rest

*Set up the equipments to a line so you can do the wod in a flow. Everyone does not have to start from the same spot.
*Pick the pace yourself, go easy if you have worked hard on this week. Go hard if you feel energetic and haven’t done much exercising this week.

For time:

• 400m farmer's walk (heavy weight)