Time to lift heavy stuff again. A bit of a change to the rep scheme to keep things interesting.

Front Squat or Clean 555333

These should be sets across, that is once you have warmed up, use the same weight on the bar for the 3 sets of 5, then increase the weight for the 3 sets of 3. As a guide look to use 75-85% of your 1 Rep Max for the 5’s and 85-90% of your 1 Rep Max for the 3’s.

Then finish with 3 Rounds For Time of:

10 Sandbag Half Moons 20/10kg

10 WallBalls 20/14# to 10/9′