Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Rubber band assisted
-Partner assisted
-Strict MU

3 rounds for quality

• 20 front rack walking lunge
• 20 weighted sit up
• 10 back ext

Bottoms up front squat 5x5 ( Go around 50% of previous)

5 x e2mom
- 10 s2o 60/40kg + farmers walk 32/24kg

Rest 5min

5 x e2mom
- 10 weighted burpee 15/10kg + du's

Rest 5min

5 x e2mom
- 10 high box jump + alternating dumbbell snatch 45/25lbs

Vauhtipunnerrus 6,6,6

Nousevat painot, 2 min tauot

Back squat

5 x every 3 min
6 reps, start around 70-75% of

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Goal & Intensity
-The main goal is to build strength and control in one of the most transferable movements in training.
-back squat develops the posterior chain and core stability, improving posture and joint resilience.
-Load should feel heavy but stable (RPE 7–8).
-Each set is practice in producing maximum force without losing form.

Front Squat 10-8-6-4-2

Deadlift

• find 1 RM of the day

Bench press 5 RM

in 10 min
Built up to heavy
1 squat clean

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Goal & Intensity
-In the pre wod we build to today’s heaviest clean with focus on speed and precision.
-This short session prepares you to get the par moving for the thrusters.
-RPE 8-9
-score is 3 heaviest lifts