5 MU (Scale to Bar MU or 5 pull ups & 5 ring dips)
10 STOH 60/40KG
20 Wall Balls 20/14lb
30 DU

20min, joka toisella alkavalla minuutilla 1 x karhukompleksi

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Squat volume
7x every 4 min

4 front squats, use 16.12. 3 RM to pick weights
straight in to

6 back squats, use from 8.12. 3 RM to pick weights

(28min)
-front squat + back squat, last set total kilos is score

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Goal & Intensity
-Build durable lower-body and midline strength by combining front and back squats in the same session.
-Loads are calculated from previous 3RM tests to ensure heavy but individualized work.
-Start about Front squat: 4 reps @ about 75 % (3RM:stä) + Back squat: 6 toistoa @ 70 % (3RM:stä)
-This is 1 out of 3 sessions
-Each 4-minute window feels demanding for the legs and breathing, while still allowing enough recovery for high-quality reps.
-This is volume-focused strength work, not max effort lifting.
RPE: 8, heavy and challenging, yet technically controlled across all sets.
💡 Coach’s Tip
Be extra disciplined with your front squat positioning and bracing so your back squats stay strong throughout the session.
Why this workout: Pairing front and back squats develops complete squat strength and transfers well to Olympic lifts and conditioning workouts. The volume-based structure improves strength endurance and teaches athletes to move well under accumulated fatigue.

On a 20:00 clock:
For load:
1 squat snatch
-score is 3 of the heaviest lifts

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Goal & Intensity

-Build maximal strength and confidence in the snatch using heavy single lifts.
-The objective is to find today’s best lift through controlled progression, not rushing.
-High neurological demand with full recovery between lifts.
-“Heavy” is relative — load is based on the athlete’s capacity on that day.
RPE: 8.5–9, very heavy, but technically sound; misses are not the goal.
💡 Coach’s Tip
Only lift when you’re fully set, use the rest time to reset technique and breathing instead of rushing the next attempt.
Why this workout: Heavy singles improve maximal force production and nervous system efficiency, both critical for Olympic lifting performance. The retest format allows athletes to track long-term progress and develop intelligent load management under pressure.

5 Rounds For Time:
• 1000m/ 800m Row
• 200m Farmer's Carry (2x45/35)
• 50m Waiters Walk-Right Arm (45/35)
• 50m Waiters Walk-Left (45/35)

Tc 45 min

Front Squat + Back Squat
5 FS + 6 BS @77,5-80% of 1RM FS
4 FS + 6 BS @82,5-85%
3 FS + 6 BS @87,5-90%

Muscle snatch
3 x every 2 min
3 reps

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-focus on pushing your legs straight trough out and having elbows lock as fast as possible

3x10 Slow Back Extension in GHD (OR slow, light weight good mornings)

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

5x5 Front Squats, work up to a Heavy 5RM