1 High Pull
1 Power Snatch
1 Squat Snatch
@55-60%

4 rounds, tempo 3101

• 10-15 walking lunge with two dumbbells
• rest 60sec
• 10-15 supine ring row

• rest 60sec

• do more reps or use more weight than last week

70 Push Ups 4 time

1 RM Benchpress 1 RM

built up to fun 2 reps
6 x every 3 min
RPE 9-10

Develop maximal lower-body strength
Build confidence under heavy loads
RPE 9–10: Heavy, technically solid doubles
Brace before every rep
Treat each rep like a heavy single
Build the weight gradually
Take smaller jumps as you approach today's heavy double

Back squat:
- 1x4@70%
- 1x4@75%
- 1x4@80%
- 1x4@85%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

5x kertaa

10 - 10 - 10 - 10 - 10 deadlift go every 3 min. Build in weight for todays max.

Front Squat 6x3, heavy!

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.

Practice Ring or Bar Muscle Up for 20min

• If you can do both even when your muscles are sore, then you can do 3-5 reps every 90s. for 15min