Back Squat - 15mins
4 - 4 - 4 - 4 - 4

Then:

Complete the following with no rest in between...
AMRAP 4 mins
10 Thrusters (40kg/60kg)
10 Sit Ups

AMRAP 4 mins
10 Kettlebell Swings (24kg/32kg)
10 Toes to Bar

AMRAP 4 mins
Burpees Box Jumps

Post weights and rounds to comments.


Blue Lake Barbell

Tech:
3 Position Clean (Floor, Knee, High Hang) + 1 Jerk
Work to a max then 1 x 90%, 1 x 80%

Strength:
Back Squat: 5 @ 60%, 5 @ 70%, 3 @ 75%, 3 @ 80%
Front Squat: 4 x 5 @ 70%

Accessory:
Weighted Good Mornings: 3 x 5 heaviest possible 


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