22/07/26 - Wed

BASE

Back Squat

3x4

85, 90, 90+% of 3RM BS

Tempo Front Squat (50X1)

4x6

70, 75, 80, 85% of 3RM FS

21/07/26 - Tue

BASE

5 Sets

Power Clean (2" Receive) + Hang Power Clean (4" Receive) + 2 Split Jerk

75, 75, 80, 80, 80% of 1RM CnJ

Every 1:30 x10

1: 10 TNG Power Clean (52/35) + 10 Burpee Over Bar

2: Rest

Sc: 7 Power Clean + 7 Burpee Over Bar

20/07/26 - Mon

BASE

5 Sets

2 Squat Snatch + 2 Tempo OHS (42X1)

75, 75, 80, 80, 80% of 1RM Snatch

Partner WOD

5 Rds

P1: 15 TTB + 15 Wall Ball (9/6)

P2: 20/16 Ski or Row

*Switch movements once both partners are done. Repeat for 5 Rds.

16min Cap

Sc: 8-12 TTB + 8-12 Wall Ball

15/12 Ski or Row

*Aim to finish TTB + WB under 90secs. Scale reps to finish under the target.