TTT W21.S5

5' bike warmup
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A. Power clean + hang power clean + hang squat clean + 2 jerks; 7 complexes; rest 2:00 - technique based, keep rpe below 8/10
warmup: 20; 40; 50kg
work: 60kg across. First sets were RPE 8 last set RPE9
The jerks, did push jerks
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B. Back squat @40x1; 5 reps x 5; rest 2:00 - no more than 5kg heavier than last week 
65kg across
Tried my best to maintain good positioning, and also maintaining the weight in the middle of the feet. Quads were sore in the end
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C. Single arm, contralateral KB front rack step up; 8-10/leg x 3; rest 1:00 b/w legs
16kg 1st set; 20kg 2nd and 3rd sets. 20kg was the ideal weight for the 10/leg
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3-5 sets @ 70% effort Did 4 rounds:
20 cal bike 
10 burpees 
20 cal row 
10 Goblet squat (16kg) 
200m run Raining and stormy so 20 cal bike
10 russian kbs (16kg) 
rest 3:00 b/w sets
1st: 7'36
2nd: 7'31
3rd: 7'27
4th: 7'30

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5'bike cooldown

Sleep: Way better but only 7h (woke up naturally)

Mood: Getting better