built up to daily max 3 RM
Go every 3 min for 10 sets

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Test maximal lower body strength
Challenge posture and stability under heavy load
RPE 9–10: Heavy effort with strong focus and control
Keep elbows high and chest proud
Brace hard before every rep
Build gradually to your heaviest successful triple
Take smaller jumps as the weight gets heavy

💡 Coach note:
Today is not about grinding ugly reps.
A true 3RM is heavy and technically solid.

👉 “Heavy, but clean.”

OHS 5-4-3-2-1

For Time:

3 Wall Walks
20 Power Cleans
30 Box Jumps / Box step-ups
40 Dumbbell Snatches
50 Ab-mat situps

Time cap: 12 min

*On Rampilla tehdään pelkällä tangolla + kevyt käsipaino
*WODilla:
Rx: 70/50 kg, 60/50cm box, 22.5/15 kg db
Scaled: 50/35 kg, box step-up, 15/10 kg db

Bicep curls with a barbell:

• 7 reps first 50% of the range of motion
• 7 reps second 50% of the range of motion
• 7 reps of full range of motion

Don't put the bar down between these reps. You can add weight if you feel like it.

Describe the pump in the comments.

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

Chin-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

7 x every 3 min
3 reps @ 80-84% of 3 RM

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Stimulus:
Develop heavy overhead strength with explosive execution
Maintain consistent technique under load
RPE: 8–9, Heavy, but still sharp.no missed lifts
Coach tip:
Drive vertically before moving your feet
Stabilize the catch before recovering

Front squat 5x6.

Ring Dips
Prog 2/8
5, 4, 3, 3, 2
RPE 6-7

5x 2 Push Press + 5 Push Jerks

• Build up to heaviest set