Pause Back Squat + box jump

5 x every 4 min

3 + 3
80% + 80% of max hight
add 1-3kg to 14.4.

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution: Spend 15 minutes to warm up and built up to work weight. Then:
5 sets every 3 minutes:
3 pause back squats (80% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 14) if form stays solid.
RPE: 7–8
2 more sessions like this to go. Test day for 3 Rm 2.6.

5x1 Back Squat
We want you to build up to a heavy single.
4th or 5th set should be the heaviest of the day.

Full ROM
Use spotters
Hit some PR's

3 rounds of
500 m row
12 Bw Deadlifts
21 Box Jumps

You know what to do.

E3MOM x 3
6 Front squat 60-80% 1RM

Handstand walk technique

then

EMOM 6
7,5m HS Walk

Back squat

12-10-8-8

E3MOM / 1-2 RIR

Max steady 5-minute effort for average watts

Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

Rest 10 minutes before FTP20

snatch
 - find a heavy set of three touch and go snatch

Back Squat
5-5-5-5-5
Rest as needed