1-3 Skin the cats

4 rounds, tempo 3101:

• 10-15 push up
• 60sec rest
• 10-15 unilateral single leg deadlift
• 60sec rest

10 KB thruster oik 24/16kg
10 KB thruster vas
14 T2B
10 min AMRAP

10min EMOM RV+työntö 2+1

5x3 Back Squat ( Use the same weight as last week and get that extra rep each set)

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

For time
30 Snatch
Option 1 43/61 kg
Option 2 29/43kg
Option 3 15/20kg

Goal: Improve speed, power and barbell cycling with a moderate load.
Execution: Perform 30 snatches as fast as possible. Any style is allowed (power, full, or split snatch).
Progress: Choose a weight that allows multiple reps in a row. Aim for <5 minutes if you're experienced; 6–7 minutes is a solid goal for beginners.
Tip: Tested strategies: 30 fast singles or sets like 8+7+6+5+4. Want to go sub-4? Try 20 unbroken + 10 quick singles.
RPE: 9-10 – like spring fever and fireworks in your lungs.
When done with RX weight:
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Front Squat

5 x 3 @ 70-80% ( RIR 2+ every set )

Go every 2:30

Deadlift ( Without belt )

5-3-2-5-3-2-5-3-2, build up to 80% ( RIR 2+ )

Go every 2:30

Pistol squat technique

then

EMOM 6
10 Alt Pistol squat