3 Snatch pulls below the knee x 5
Use 80-100% of 1RM snatch

Build up to 5RM Thruster (3min rest between sets)

8 x OH Lunges
@ 50% 1RM OHS

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.

In pairs YGIG / movement:

(Every 2:00 min start)

20 Hang Squat Clean 50/35kg
20 Push Jerk

20 Hang Power Clean 40/30kg
20 Push Press

20 Hang Muscle Clean 30/20kg
20 Shoulder Press

Hang snatch + 2 Squat snatch

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

% of 1RTM Snatch

5 @ 65%
5 @ 75%
5+ @85%
The % are calculated from 90% of your 1RM!
5+ means AMRAP!

ADD 5kg to your previous 100% 1RM!

Find your 5 RM in 20min

AMRAP 12

6 Deficit HSPU
8 Weighted Pistols Alt.
10 Pull-Ups

Squat volume

7x every 4 min

6 front squats
+
8 back squats

(28min)

Compare to 10.1.
-front squat + back squat, last set total kilos is score
-can be done with same weight as 10.1. Today we have more reps.

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Goal & Intensity
-Build durable lower-body strength and the ability to maintain squat quality under volume.
-Front squats challenge posture and midline control, while back squats accumulate total strength work.
-Each 4-minute window feels demanding for the legs but allows enough recovery to keep technique solid.
-This is a heavy volume day, not a max-effort test.
RPE: 8 → the final reps are tough, but all sets remain technically clean.
💡 Coach’s Tip
Be disciplined with bracing and breathing in the front squats so your back squats stay strong as fatigue builds.
Why this workout: Pairing front and back squats in one session develops complete squat strength and carries over well to Olympic lifts and conditioning workouts. The volume-based structure teaches load management and quality movement under fatigue.
Compare to 10.1. — aim for equal or better loading with improved control and consistency.