Built up
10 reps 65%
7 reps 70%
5 reps 75%
4 x 3 reps
up to 80% of 1 Rm

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Goal & Intensity
-Build lower-body strength and front squat capacity.
-Develop upper-body pressing strength with ring dips.
-Increasing load with decreasing reps.
-The final sets should feel heavy but controlled.
Front squat: RPE 8.
Ring dips: RPE 6–7.

Coach’s Tip
Keep your elbows high and core tight in the squat.
Control the bottom position in the ring dips.

3 - 3 - 3 - 3

Shoulder Press
For load
5-4-3-2-1
go every 3 min

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Goal & Intensity:
- Build a strong and strict overhead press without leg drive.
- Execution: Perform 5-4-3-2-1 reps, increasing weight each round, starting every 3 minutes.
- Progress: Focus on controlled movement and a tight core. Save energy for the final lift.
- Tip: Lock arms directly overhead, not forward. A slow eccentric phase improves strength and control.
RPE: 8-9

15-12-9

HSPU
Ring Row
Hand release push-up

TC 6min

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

Rx'd = du
Scaled = modified wall walks + su

EMOM x 15

hang squat snatch

5min x 3
5min x 2
5min x 1

Every 2:00 x 4

4 Shoulder presses
4 Push Presses

AHAP

1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk

1 x 75%
2 x 80%
2 x 85%

EVERY 4:00min

1) 50/35 Cal Bike
2) 40 Hang power cleans 60/40 kg
3) 30 Box jumps 60/50cm
4) 40 Shoulder to overhead 50/35 kg
5) 30 Toes to bars
6) 40 Hang power snatches 40/30 kg
7) 30 Push-ups
8) 50/35 Cal Row

Do 1 pull-up the first minute, 2 pull-ups the 2nd minute, 3 on the 3rd minute, …