5 x 8-10 narrow grip bench press

• 3sec eccentric phase
• leave two reps in the tank
• rest 3 min btw sets

3 x 1000m Row
work : rest / 1 : 1

Back Squats
5 reps @77,5%
3 reps @82,5%
2 reps @87,5%
5 reps @80%
3 reps @85%
2 reps @90%

Metcon (time)

”D.T.”
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

M: 70kg N: 47,5kg
Timecap: 12 minutes

Accessory:
4 rounds of
10-20s chin over bar hold + ME pull ups

10-20s ring plank hold + ME ring push ups

If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.

Back Squat

• 4 x 4/ V1, 3-4"
  • 3 se down

3 Rounds

5 - 4 - 3

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

@ 65% of max DL

Front squat
2 x 2
- leave one rep in tank

2 x 6
- leave 3 reps in tank
-rest 4 min btw every set

Back squat
4x10 @ 60 %
1x10+ (Post reps in comments) 60%

You can use 90% of your back squat 1RM

3x5 reps, build in weights to heavy 5 reps.
For exaxmple 70-75-80% on loads.
Remember that we havent done heavy deadlifts for a while so dont go to 5rm on weights. Otherwise your other training sessions may not go that well.

snatch + hang snatch + ohs
6 x E2MOM (1+2+2)