Back Squat 4×8

Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg.

Mobility:

ankle

WOD:

21-15-9 reps

OHS 95/65

hand release push ups

box jumps 24/20

CORE:

tabata side plank

Halt Clean

5×2

Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.

Wod:

5 rounds for time

20 cal row

20 kb swings

400m run

Stiff Legged Deadlift

3×8

Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.

Skill:

Dbl Under Practice

WOD:

“Grace”

30 Clean and Jerks for time

135/95#

CORE: 40 hollow rocks

Front Squat

4×3

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

Skill:

EMOM 5

2-5 Strict HSPU (if 5 is too easy make it a deficit if 2 is too hard use less range of motion)

WOD:

1k row

80 kb swings 53/35#

60 box jumps 24/20

40 power cleans 95/65#

20 OHS 05/65#