Strength: Squats

A) Back Squat 5*5*5RM
B) Back Squat 5*5*90%5RM
C) Front Squat Establish 3RM
D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM)

MetCon: 5RFT
8 SDLHP
10 Toes 2 Bar
12 Box Jumps

A) 16/12kg- T2B by ability- step ups
B) 24/16kg-K2E-60/50cm
C) 32/20kg-T2B-60/50cm
D) 42,5kg/30kf-T2B-60/50kg
D+) 60/42.5kg-Strict T2B-70/60kg

Olympic Weightlifting:

Snatch 2x3x70% 2x2x80% 1x1x85% 1x1x90%

C&J 3×2+2×70% 3×2+1×80% 2×1+1×90%

Snatch pull 5x3x100%

Back Squat 3x3x80% 2x2x90%