5 Rounds to establish 1RM deadlift.

1 round, every 3:00 with 1:00 rest between:
20 DB. snatch, alt. arms. 25/15kg
30 Air squats
1 Deadlift

*Only one attempt at deadlift each round.

Metcon (reps)

AMRAP in 12 minutes of:

3 Squat cleans 80/50kg
6 Lateral bar over burpees
24 Double unders

Accessory:

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

Warm up / Quality for 15 minutes.

7 + 7 One arm DB floor press
10 Ring Row
6 Burpee box step overs

Rest as needed btw. movements.

Lämmittävä harjoite päivän lattiapenkkiä varten. Yhdellä kädellä tehtävissä punnerruksissa voit korottaa kuormaa kierrosten edetessä. Rengassouduissa tärkeää halita lapa, tee liike rauhassa ja huolella.

4 x 4 push press

• leave two reps in the tank
• rest 3 min btw sets

For Quality;
(Jerk behind the neck + Jerk) x5

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