5 x 5
Keep two reps in the tank
Rest 3 minutes between sets

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

10-8-6-4-2:

• full clean @ 60/42,5kg
• box over burbee
• T2B

Time cap 12min

Back Squat Week 3
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Use spotters on the last set. Full ROM otherwise it doesn't count!

STRENGTH
Back Squat 3x5

RPE 4+ (1-2 reps in the tank).

Target: Go very heavy, but leave 1-2 reps in the tank.

Snatch 5x1. Use 90-95%. If you feel this is "your day", go for heavier weights.

Find your 5RM for thrusters. Lift from the ground, do not use racks.

Complete the following complex
1 hang clean + 1 clean + 1 Jerk

Build to a quality weight

Find you 3 RM in 15 min

3 x 3 min AMRAP YGIG

4 x HSPU
4 x Pull-Up

6 x Push Up
6 x Ring Row

8 x KB Push Press 2x 24/16kg
8 cal Row

Score total reps!