4 Rounds For Quality
20 sec work / 20 sec transition

1) Hollow Hold w/plate
2) Handstand Hold
3) Chin-Up Hold
4) Support Hold

5 rounds:

• 15 kb swing 32/24kg
• 200m run

Go hard!

työntöä 1-aalto

1 RM Back Squat
1 RM Clean
1RM Benchpress
1RM Dead lift

Work up to a max set of push ups in 3 sets.

15 Mins working on Split jerk technique
5x5
Keep it light and work on perfect form. Rack permitted

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.

Back Squat

4 x 1 @ 87% +

Go Every 3:00

15 Min EMOM
1-5 doubles 60%
6-15 singles building up.

Rest & Recover