Deadlift
4x10 (go by feel)

Find your 3RM TM in 20min!
5s pause

Raaka työntö 1,1,1,1

Alkavalla 2 min, nousevat painot

EMOM 45

(40sec ON / 20 sec OFF)

1) 6-12 WB 9/6kg
2) Plank Hold
3) 8-12 DB Snatch 22,5/15kg
4) Singles
5) Rest

HR 60-70%

For load
Overhead Squat
5-5-5-5-5

• lift every 4min

In 30 min

Find your 3 rep max

Back squat

score is 3 heaviest successful lifts

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Goal & Intensity:

• Find today’s heaviest three-rep back squat.
• Range of motion is more important than the weight. We want to see deep squats below parallel.
• This is the first heavy test, so keep an open mind and remember that this marks the start of a new strength cycle.
• Execution: Gradually increase the weight and aim to find your three-rep max within 30 minutes.
• Progress: Add weight in a controlled manner and take enough rest between sets. Calculate about 6-8 attempts/sets.
• Tip: Focus on good technique – strong core engagement and balanced movement from start to finish.

RPE: 8-9/10

For Load:
1 - 1 - 1 - 1 - 1 - 1 - 1
Back Squat
- Lift every 3:00

For 15 minutes

• hi-hang power clean triples

Front squat 4 x 4

30:30 sec

For Time:

50 Cal Row
50 Du
50 MB Clean 9/6kg
50 Box Jump 24/20"
50 Ring Row
50 V-Up
50 DB Snatch 22,5/15kg
50 Russian twist lunge 20/15kg

TC 30min!

NOT ALL OUT!