3 Back Squat

Build to a heavy set of 3 squats in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

25 Mins to find 1RM back squat
Full depth
Use spotters
Keep it safe
If your new or your form isn't perfect go for 5x5 at moderate weight

4 rounds:

Max Reps Push-Up´s
Max Reps T2B
Rest 2min

for time
300m front rack kb carry (pick weight)
- every 90sec 7 pull ups

rest 3min

for time
row 2000/1700m
- every 90sec 7 burpees

Hae 40minuutin aikana raskas etukyykkyvitonen, sitten kolmonen.

For quality: 30 strict pull-ups

Boksille askellus 3 x 12, 2 kp sivuilla

2 min tauko

Power snatch - 4x3 @ 65%

Split Jerk

In 20 min find your 3 RM
REP 10

score is top 3 lifts

---

Goal & Intensity
-Improve bar control and power in the snatch.
-Build overhead strength and stability in the split jerk.
-Light, technical work first. Then heavy, controlled lifting.
Snatch: RPE 5, smooth and technical.
Split jerk: RPE 8–9, heavy but stable.

Coach’s Tip
Keep the bar close and use your hips in the snatch.
In the split jerk, stay balanced and lock out before recovering.

STRENGTH

Front Squat 3x3, rest as needed

RPE 4 to 4+