*superset sets of squat with HS work, ask coach for more instructions.
A) Backsquat 5×5 elements weight

B) Backsquat 5X5X90%

C) Back Squat 6*3*85%3RM

D) Front Squat 6*2*80% 1RM

MetCon: 10 min AMRAP
200m run
10 KB Snatches left arm
10 KB Snatches right arm

A) 20 KB swings 16/12kg
B) 16/8kg
C) 24/12kg
D) 32/20kg

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Rx’d Meet
“D.T.”
5RFT
12 Deadlifts
9 Hang Power cleans
6 Puhs jerks

70/45kg (not less than 35)