Strength: Back Squat A) 5*5*5RM B+) 3*10*90% 10RM MetCon: 5RFT 200m Run 15 OH Lunges 30 Double unders A) 10/5kg Plate- SU/DU By ability B) 15/10kg C) 20/15kg D) 25/20kg D+) 16*2/12*2 Kg KB-Unbroken DU

Olympic weightlifting:

Hi rep oly practice:

1. 12 min E2MOM 5 TNG power snatch @50%
2. 5×3 UB hang snatch @ 65-75%
3. Clean pull 5x3x100%
4. Front squat 3x3x75% 2x2x85% 1x1x90-95%