5 Rounds For Time

400m Run
30 box jumps 24"/20"
30 wall balls 20/14p

Time Cap 35

EMOM 5 min
2 reps @ max 75%

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Develop explosive power from the hang position
Focus on speed and clean, efficient movement
RPE 6–7: Light to moderate, every rep should feel fast and sharp
Coach tip:
Keep the bar close and explode through the hips
Catch high and stable

Hip thrust 1RM

4x 2 Strict Press + 4 Push Press

• Use 85% of max weight from last week

Every 2min for 20min:

• 2 Bench Press @ 85% of 2RM

Back squat 8x4. Rest at least 2 minutes.

4 sets:

• 4 Back Squats @ 75%
• 30s. Rest
• 10 Double KB Straight Legged Deadlift (moderate/heavy)
• 90s. Rest

3 rounds:

• 10 KB Snatch Left @ 24/16kg
• 10 Burpees
• 10 KB Snatch Right
• 10 Burpees

40 min off

800m run
12 + 12 Landmine RDL
14 kneeling landmine rotation
12 box step up

RPE 6-8

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Stimulus:
Build aerobic capacity with controlled strength work
Focus on movement quality under light fatigue
RPE:6–8, Steady effort. you should be working, not racing
Coach tip:
Move with control, especially in single-leg work
Adjust your run pace to keep rounds consistent

• 5x2 High Box Jump
• 3x Max Broad Jump

Do for quality.