Front squat

4-3-3-3

E3MOM / 1-2 reps in tank

30 Snatches for time @42,5/60kg

Snatch weight should be moderate/heavy, not over
75% of 1rep max. You should be able to hit singles every 8-15 sec

Time target under 5 min, cap 8 min.

Back squat

4-3-3-2

E3MOM / 1-2 reps in tank

AMRAP 30min
YGIG / Round

10 Wall Ball
10 KBS 24/16kg
10 T2B
12 Front rack lunge (Fatbar 25's/15's kg)

Back squat

4-3-2-2

E3MOM / 0-2 reps in tank

Thrusters

4-3-2
4-3-2

You can only paused overhead position

Go Every 2:00

push press
- find a heavy set of five in 12min

For quality

5-4-3-2-1
- skin the cat
- wall climb

back squat
3x5
1x max reps ( target 8-16reps)

(last set max reps ~90% daily heavy 5rm)

12min alkavalla minuutilla

1. 5-10 leuanveto
2. 10-20 etunojapunnerrus
3. 6-12 varpaat tankoon