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.

6 Strict Shoulder Press

Build to a heavy set of 6 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

in 20 min
Find 3 daily max
for
Front squat
-score is 3 heaviest successful lifts

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Goal & Intensity
Find today’s three strongest reps in the back squat.
-THIS IS NOT a true 1RM, but the best technically sound lifts you have today.
-Heavy but controlled lifts where you feel the load in your core and upper back as much as in your legs.
-Each set should get progressively tougher without losing position.
-During the final lifts you should be working hard, but your technique stays clean and consistent.
-RPE 8–9 on the final set, meaning you might have had one rep left, but not two.
💡 Coach’s Tip
Keep your elbows high throughout the entire lift; losing chest position is the biggest limiter in the front squat.
Why this workout: The front squat develops torso rigidity, midline strength and transfer to Olympic lifting, while acting as a direct progression from last week’s back squat work. A “daily max” teaches you how to listen to your body and express strength for that day.

Power snatch - 4x3 @ 65%

1) 12 Bicep Curls
2) 12 French Presses

4 Rounds for quality

10 KBS
10 Ring row

Build the weight up to 60-70%

then

EMOM 8
1 Clean & Jerk @ 60-70%

4 x 12

Set every 2 min

Underhand grip