Overhead squat

Build to heavy 3 (H3) @ 1 RIR (86-92%)
+
2 x 4-6 @ 90% H3, Rest 2:30-3:00 b/t sets
+
AMAP @ 85%H3

– Build to a heavy 3 (H3) @ 1 RIR (around 86-92%1RM).
– Once you’ve hit the H3 set, you have 2 back-off sets of 4-6 reps @ 90%H3, and 1 set of AMAP @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

3-4 sets:
10/10 Banded Bulgarian Split Squats (w/ medial band pull)
1min Plank Hold (elbows)
6/6 Tempo Box Step Downs
10/10 Standing Banded Leg Extension

Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 1:00-1:30

– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 72%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

For time:
2sets:
3 rounds:
10 Pull-ups
15m Double DB Walking Lunges 2x20/15kg

• Rest 3min btw sets

*90°

3x5@70%, bs-%, rest btw sets 3min

1x [ 1 Clean Pull + 1 Squat Clean ], pick load

Every 1 min for 10 mins.
Start at 60% of 1RM Clean and add weight each min!

Then
EMOM 5 mins
[1 Clean pull + 1 Squat clean + 1 Front squat] @75-80% of the heaviest weight in first part!

2 x 7:00 AMRAP; Rest 2:00
2-3-4-and so on...
Strict Handstand Push-Ups/ Box HSPU
4-6-8 and so on...
Alt. DB Hang Snatch @22,5/15kg
*After each complete round complete 30 Double Unders.

Restart each AMRAP!

2-3sets:

45-90s D-ball hold
15-20 GHD hip extension

8 min for quality:
45s erg
8 banded chest flyes
8 scapular pull up
8+8 half kneeling DB arnold press
10 air squat

5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed