4x10/10
Bulgarian split squat. 2xKB AHAP in front front rack.

100 DU
30 DB Snatch 15/10kg
15 T2B

TC 5min

Hang snatch + 2 Squat snatch

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM Snatch

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

RX
For time:
21 deadlifts, 102 / 70 kg.
21 handstand push-ups
15 deadlifts, 102 / 70 kg.
15 handstand push-ups
9 deadlifts, 102/ 70 kg.
9 handstand push-ups
21 deadlifts, 143 / 93 kg.
15 m. handstand walk
15 deadlifts, 143 / 93 kg.
15 m. handstand walk
9 deadlifts, 143 / 93 kg.
15 m. handstand walk

Time cap: 9 min.

SCALED
For time:
21 deadlifts, 61 / 43 kg.
21 hand-release push-ups
15 deadlifts, 61 / 43 kg.
15 hand-release push-ups
9 deadlifts, 61 / 43 kg.
9 hand-release push-ups
21 deadlifts, 83 / 61 kg.
15 m. bear crawl
15 deadlifts, 83 / 61 kg.
15 m. bear crawl
9 deadlifts, 83 / 61 kg.
15 m. bear crawl

Time cap: 9 min.

10 backsquats 100kg
10 t2b
20 frontsquats 80kg
20 t2b
30 OHS 60kg
30 t2b

1 round for time

21-15-9 for time:

• ohs 50/35kg
• t2b
• push-up

3 rounds, tempo 3101:

• 10-15 single arm dumbbell press
• rest 60sec
• 10-15 single leg glute bridge
• rest 60sec

Find your 2RM Front Squat

For Load
3 Thrusters
7 x every 3 min

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Goal & Intensity
-In the main piece we work strength and capacity with heavy thrusters.
-Short work windows with enough rest allow you to push heavy and stay technical each set.
-The aim is to challenge yourself while keeping safe movement.
-Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
RPE: 7–8 – weights feel heavy but movement remains under control.
Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.