5km run

5 x every 3 min
built up to challenging weight

Squat Clean & Split Jerk

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Goal & Intensity:
- Build up to a challenging weight while focusing on clean and strong technique.
- Execution: Perform one lift every 3 minutes, gradually increasing weight each round.
- Progress: Prioritize technique before adding more weight. Take enough rest between lifts.
- Tip: Keep your lifts sharp and explosive – fast pull and solid overhead lockout.
RPE: 7-8

Snatch balance 3x2 (65-75% of 1RM snatch)

Front squat on the box
3 x 5
AHAP

The depth of the box should be belov the parallel

Tabata row, calories

5 x 40%
5 x 50%
5 x 60%

(Deload Squats / Focus on perfect form every rep)

12 x ~60%
10 x ~62,5%
8 x ~65%
6+ ~70%

Rest 2min

Deadlift 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

3-4 rounds, tempo 3101

• 10-15 bulgarian split squat
• rest 60sec
• 10-15 unilateral single leg deadlift
• rest 60sec

shoulder press 5 x 3

• same weight in all sets
• rest 150sec between sets