For high quality intensity:

YGIG / couplet
12 Fat bar front rack step b. lunge (2x 20/15kg)
12 Ring row neutral grip

12 Fat bar zercher step b. lunge
12 Ring row neutral grip

12 Fat bar oh step b. lunge
12 Ring row neutral grip

5 Rounds

A1)
Romanian deadlift x 6
Tempo 3-0-X-1
Rest 1:30

A2)
Shoulder Press x 6
Tempo 3-1-X-1
Rest 1:30

For time:

• Deadlift @ 100/65kg 10-9-8-7-6-5-4-3-2-1
• Front squat @ 70/45kg 1-2-3-4-5-6-7-8-9-10

2 x 5min amraps:

• 10 ohs @ 42,5/30kg
• 10 kb swing 32/24kg

Rest 5min between rounds

8 x Front Squat
rest 2.5min
8 x Romanian DL
rest 2.5min

Pull up grip, no re-gripping!
2min rest between sets

Score is total accumulated time!

8 kertaa Front squat, 70% 5RM painosta:

5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

Lepää 45s.

Front Squat 4x3

Push Press 4x4

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