4x4 @ above 80%.

3x10 Back Squat

For load

Squat Snatch 1 RM
-write out 3 of the heaviest successful lifts.

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Goal & Intensity:
-6-10 heavy lifts.
-Increase loading across each lift as you are able.
-Emphasise hip extension and receiving the bar overhead with locked-out arms.
-If you miss a lift more than once, decrease load to improve your technique before continuing.

For time:
YGIG wave

10 - 8 - 6 - 4 - 2 C&J (50/35kg)
30 DU between sets

TC 9min

5 - 5 - 5 - 5 - 5
Set every 2:30
AHAP

3-4rounds:

8-12 cyclist squat
8+8 bulgarian spilt squat"

EMOM x 12

4x 3 hang squat clean
4x 2 hang squat clean
4x 1 hang squat clean

Deadlift

Build 1 RM in 20 Minutes

Example approaching reps & loads : 5 x 50%, 4 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, 1 x 85%...etc

10 rounds:
3 snatches
– Lift every 2:00.
– Build in load if technique allows

Bench press
5-5-5-5-5
Do a set every 3 min

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Goal & Intensity
-The main workout is about building heavy sets of five on the bench press relative to your capacity.
-The aim is to challenge yourself with weight while keeping form solid.
-Developing upper-body strength and control with a classic heavy lift.
-Each set should feel heavy but manageable with good mechanics.
-Use your legs – drive them into the floor to create full-body tension and stability.
-RPE: 7–8 – weights feel tough, but every rep stays under control.
Why: This session builds pressing strength that carries over to many CrossFit movements.
The accessory work balances the push with pulling and core training, rounding out the week.