Deadlift 1RM

In 25 minutes find 1 RM Deadlift OTD.

This is progression starting lift. Without belt.

• 4x5 Weighted Pull Ups @ 85% of 5RM
• 1x Max reps @ 85%

Write the number of max reps of the last set to the comments.

Hang clean, five sets of two.

Bench Press

1-2-3-4-4-3-2-1, build in heavy "Set By Set"

Go every 2:30

3 rounds for time:
25 Power snatch (25/35 kg)
50 double-unders
15 Push ups

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Goal & Intensity
-Build rhythm and control while keeping the pace steady — this one develops coordination and muscular endurance without needing heavy loads.
-Light barbell, high heart rate, and lots of reps.
-Aim to stay smooth and relaxed from start to finish.
-Find your rhythm in both the snatch and jump rope — too much tension burns your grip and energy fast.
RPE: 7–8 → breathing hard, but you’re still in control of your pace and movement.
Why: This workout improves your body’s ability to use oxygen and recover faster. Staying efficient under fatigue teaches your system to handle intensity better — a key factor in long-term performance gains. Think of it as engine tuning for your fitness.

For Load
7 x every 3 min

1 Snatch DL
+
1 Low hang snatch
+
2 over head squat
-Start with weight you built up in the primer

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Goal & Intensity
-Build mobility and stabilizer strength in the overhead squat and gain confidence in bar path.
-Controlled, technique-focused reps, not maximal loading.
-Imagine pressing the bar toward the ceiling during every squat – it keeps your upper body tight.
RPE: 6–7 → technical loading that allows focus on positional control.
Why: This complex develops explosiveness, strength, and mobility – building the confidence needed for heavier snatches and safe lifting technique.

Find your 1 RM snatch of the day

Start the snatch from the floor, not from hang. You can either use a power snatch or a squat snatch. Good technique is to use the squat snatch.

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

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

EMOM 24 min
1) HSPU / hs walk
2) pistols
3) burpee
4) rest
- od rounds (1,3,5) hspu
- even rounds (2,4,6) walk
-Athlete chooses proper amount of reps to better their skills

5 x 3 narrow grip bench press

• leave one rep in the tank
• rest 3-4 min btw sets