Back Squat 3x6 AHAFA

Go by feel, rest as needed.

Run 5K

3 Sets:
3-2-1 Back Squat

Built up
10 reps 72%
7 reps 76%
5 reps 79%
Work:
4 sets x 3 reps
up to 85-88% of 1 Rm

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Stimulus:
Build heavy strength under control
Strong upright position and core stability
RPE: 7–9, Final sets are heavy, but no grinding reps
Coach tip:
Elbows high to maintain position
Breathe and brace before every rep

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

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

3 RFT:

15 OHS 50/35kg
30 T2B

Time Cap 9min

For time:

In pairs, ygig/round

2 Rounds of "DT"
8 Rounds of "Cindy"
2 Rounds of "DT"
6 Rounds of "Cindy"
2 Rounds of "DT"
4 Rounds of "Cindy"
2 Rounds of "DT"
2 Rounds of "Cindy"
2 Rounds of "DT"

TC 35 min

40% x 5
50% x5
60% x 5