Back Squat

4 x 1 @ 90% +

Go Every 3:00

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.

Clean & Jerk
5x1 @ 80%

Find your TM in 3 pos. Clean in 20 min

FOR TIME / SPLIT ANYHOW:

800 m Run (Both)
80 KBS (32/24kg)
80 Box Jumps (60/50cm)
80 Push Jerks (50/35kg)
80 Wallballs (9/6kg)
800 m Run (Both)

Timecap 40 min

5 x 40%
5 x 50%
5 x 60%

power clean E90s x9

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

(1-2reps in tank)

3 x 8 AHAP

Pause Back Squat + box jump

5 x every 4 min

3 + 3
85% + 80% of max hight
add 1-3 kg to 19.4.
3 sec hold at the bottom

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution:
5 sets every 3 minutes:
3 pause back squats (85% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 19) if form stays solid.
RPE: 7–8
1 more sessions like this 27.5. Test day for 3 Rm 2.6.

Tiny Diane
5-4-3-2-1
HSPU
Deadlift 52/70kg

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Goal & Intensity
-The WOD combines raw strength with skill – heavy deadlifts paired with bodyweight control in HSPUs.
-A short, intense effort where both movements tax you differently, but you stay explosive.
-Break up HSPUs early enough to avoid burnout (same with deadlifts – keep the back tight).
RPE: 10 hard and condensed effort, should feel like a sprint. ALL OUT
Why: This develops maximal power and upper body control at the same time – a sharp blend of skill and raw strength.