Perform 4 2min sets of sequences of the following exercises:

*Lift & Catch
*Zercher Squat
*Push Press

1min rest btw. sets.
Use as heavy weight as possible.
As Many Reps(sequences) As Possible.

15min for quality

• 2 skin the cat
• 2 wall climb
• 2 rope climb

5 rounds for time:

• 10 db clean (heavy)
• 10 pull-up
• 30 du

Sum of the
Best of Each Lift

Squat Clean
Bench Press
Front Squat

RPE 9
Score is total weight of the heaviest succesfull lift in each movement.

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Goal & Intensity
-Test and develop full-body strength across three key lifts.
-Gives a clear snapshot of your current strength level.
-Heavy lifting with focus on quality and control.
-Each attempt should be intentional and well prepared.
RPE 9.
Very challenging, but you should still maintain good technique.

Coach’s Tip
Build up in small jumps and aim for 3–5 strong attempts per lift.
Stop increasing the load when your technique starts to break down.

5x5 Back Squat
Pause @ bottom
rest 180s

Front Squat 4x3

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

4-6 Kipping / Kipping Pull-Up / Butterfly Pull-Up

3 RFT:

15 OHS 50/35kg
30 T2B

Time Cap 9min

3 Rounds:

12 + 12 Landmine Press (AHAFA)

90sec Rest

12 + 12 Landmine Pull (AHAFA)

90sec Rest

(add weight to previous week)