A. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

controlled eccentric

B2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

C. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
16-24 walking lunges
10-15 bent over Trap-3-raises
10-15 Face Pulls (1sec. hold)
30sec. band pull apart hold

A. Clean Complex

4 Sets

1 squatclean; 1 Hang clean; 3 frontsquats

4 Sets

1 squatclean; 2 frontsquats

B. Clean Pull 4 x 6

6 Clean Pull
6 Clean Pull
6 Clean Pull
6 Clean Pull

A. Clean Pull + Power Clean + Below Knee Clean + Split Jerk 5 x 3

3 Clean Pull + Power Clean + Below Knee Clean + Split Jerk
3 Clean Pull + Power Clean + Below Knee Clean + Split Jerk
3 Clean Pull + Power Clean + Below Knee Clean + Split Jerk
3 Clean Pull + Power Clean + Below Knee Clean + Split Jerk
3 Clean Pull + Power Clean + Below Knee Clean + Split Jerk

B. Back Squat 3 x 7

7 Back Squat
7 Back Squat
7 Back Squat

Increase weight from last week but still keep it at RPE 8-9 for all sets.

C. MetCon

4 rounds of:
12 alt. Front rack rev. lunges @70/47,5kg
16 T2B
12 Bar facing Burpees

D. Accessories

Accumulate 100 prone banded leg curls

A1. Seated Alternating Dumbbell Shoulder Press 3 x 12-20

12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press

A2. Banded Face Pull 3 x 15

15 Banded Face Pull
15 Banded Face Pull
15 Banded Face Pull

1sec. hold at peak
rest 30-60sec.

B. Intervals

10min EMOM
1. 45sec. Echo Bike
2. 10-15 Goblet Squats

A. Long Conditioning

In Teams of 2
35min AMRAP of:

A: 400m run
10 Down up
20 air squats
20 plate GTOH @20/10kg

B: while A works AMRAP of:
300m Row
20 alt. Box step ups @20''
100m Farmers walk @moderate/light weight