”Five Ton Friday”

Lift 5000kg as fast as possible with these 3 movements
- 1 Ground to Overhead
- 1 Bench Press
- 1 Deadlift
- You choose the weights
- You can only do one rep of each movement every round

Rest & Recover

Work in pairs or 3’s
3-4 rounds for quality
10-15 banded rower hamstring curls
10 heel elevated goblet squats
10 strict t2b

4 x 3 min on / 1 min off (ABAB)

A)
400 m run
+ max reps DU's in the remaining time

B)
AMRAP3
4 Burpee Box overs
8 DB Snatch

RX 22,5/15kg
SC 15/10kg + may step over box and do SU's

5-4-3-2-1. Perform 1 set every 2 min.

E1.30M x 8

1 C&J Up to max 90% of 1RM.
Start at 65-70% of 1RM.

Huom! Noustaan raskaaseen, mutta tekniseen ykköseen.
Voit tehdä 1-2 sarjaa aina samalla painolla.
Esim: set 1-2: 70-75% set 2-4: 75-80% set 4-6: 80-85% set 6-8: 85-90%

Negative Pull-Ups

6 Sets Of 4

Tempo 3-5 seconds down.

Go Every 2:30

Use 75% of heaviest on 4.6.
7 rounds for time, rest 3 min in b/w rounds
20 double unders
4 Power Clean
4 Front Squat
4 Push Press
4 Back Squat
4 Push Press

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Goal & Intensity:
-Build strength, control, and stamina through complex barbell combinations.
-Each round is tough — maintain focus and control without dropping the bar.
-Start conservatively, volume will add up fast. Pay special attention to posture during the back squat and final push press.
- Connection to previous sessions: Last few weeks focused on barbell cycling and movement transitions — now you get to test consistency under fatigue.
RPE 8
Area of training:
This WOD develops barbell handling, work capacity, and efficient transitions. Mastering the Bear Complex supports total-body coordination and builds confidence with technical barbell work.

6-7x

1 snatch pull + 1 low hang snatch + 1 snatch

50-75% of snatch max.

18 EMOM:

1. 10 leg raised ring rows
2. 10 leg raised push-ups
3. rest
4. 10-20 T2B
5. 3 wall climbs
6. rest
7. 6+6 single hand OH squats, 24/16 KB
8. 5+5 single hand devils press, 22.5/15 DB