1 RM power snatch

Shoulder press

4x4

5 x 2
GO HEAVY!

Front squat

1 - 1 - 1 - 1, 95% max, rest 4 min.

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

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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.

For 20 minutes

• Snatch doubles (re-grip)

5x5 snatch grip behind neck push press

7 x every 3 min

1 Squat Clean & SplitJerk

RPE 9

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Goal & Intensity:

-Practice heavy Clean & Jerk focusing on strength, technique, and explosiveness.

-Keep every lift high-quality even at heavier loads.
-High intensity with short work and long rest, allowing for near-maximal effort each time.
-Choose a weight that is challenging but liftable with solid form.
RPE: 9
Training Area: Max strength and power output – important to build as a strong, explosive lift carries over to many CrossFit movements and boosts performance in big WODs.

Back Squat

4 x 1 @ 90% +

Go Every 3:00

Front Squat 1 RM

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

Go Every 3:00