FOR LOAD
6 x every 3 min
Box step ups + step back lunges
6 alt. + 6 alt.

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Goal & Intensity
-Build balanced lower-body strength and control, focusing on stabilisers and hip stability.
-The aim is to improve single-leg strength and smooth, controlled movement.
-Slow, controlled, and burning muscular work – load and balance matter more than speed.
-Keep the weight over the working leg and avoid “pushing off” the floor.
-Move with intention and control every rep.
RPE: 7 → strong effort, but with enough left for 1–2 more rounds if needed.
Why: This superset develops unilateral strength, balance, and knee alignment, key for safe and efficient squatting. The post-WOD accessory work strengthens the posterior chain, core control, and upper back, improving posture and lifting mechanics.

3 x 5 Back squat

• tempo 3010 = 3 s. down
• leave two reps in the tank
• rest 3 min. between sets

For 15 minuets:

• power clean + front squat + jerk

Keep the weights manageable

4 rounds,

• 5 barbell romanian deadlift, tempo 51X1
• rest 2min
• 40sec plank with weight transfer
• rest 2min

more weight than last week
same weight in all sets
no belt

In 20 min:

Find a heavy single hang snatch

Two partner amraps

20min amrap

• 200m run
• one round of Cindy

rest 5min

20min amrap

• 250m row
• 15 kb swing 32/24kg

10 min. kipping pull up/c2b /mu practice

And then:

7 x E75SEC
6-12 pull up/ c2b/ mu

• add reps from previous workout

Block deadlift

3-5 x 5

In block deadlift, the barbell is elevated from the floor before lifting. Use 15-20 kg plates under your weights, to bring the barbell below the knee

Back Squat

3 x 3 @ 75%
3 x 2 @ 80%
2 x 1 @ Heavy

Go Every 3:00

5x2 75%