3 rounds

• 10 cal row
• 20 jumping pull ups
• 30 thrusters 20/15kg

2 rounds for time of:

• 15 box jumps
• 15 left arm kb s2o 24/16kg
• 15 right arm kb s2o
• 15 box over burpee
• 15 left arm kb swing
• 15 right arm kb swing

For time:

• 1000m row
• 30 back squats (50-60% of 1RM BS)

15 Mins
Build to a heavy 5RM

Back Squat

4 x 1 @ 90% +

Go Every 3:00

Jerk

E90s
3-3-3
2-2-2
1-1-1

4x8 Barbell Bent over Row

20 Mins to find C&J

Dropping is allowed between reps but re grip and lift the next one straight after.

Step Back lunges
For Load
6 x every 4 min
3 L + 3 R

Goal & Intensity
-Build unilateral strength and balance to support bigger lifts and reduce injury risk.
-Learn to control load one leg at a time.
-Heavy but controlled (RPE 7–8). Each rep should be steady and precise, no rush.
-Keep your eyes forward and weight evenly through the foot to stay stable.
Why this workout: Single-leg work fixes imbalances and strengthens stabilizers, which directly improves your squats and lifts in upcoming sessions.
- Post WOD: Strengthens core stability and pulling power to keep shoulders and posture solid under heavy loads.

1 RM power snatch