5x3 Back Squats

• Build up to max

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

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Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.

7x
1 clean pull + 1 power clean + 1 front squat + 1 push jerk + 1 split jerk

65-75% C&J max, rest 3 min

60 min sulkapalloa.

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

4x8 @75-80%

BENCHMARK
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Scaled Wod
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks
12/14-cal ergo
– Perform 5 clean and jerks with one arm, then 5 with the other.

6-8 x 2 clean
- find a heavy set of two

For time:

Row 500m
10 Shoulder press 40/30kg
10 push press 40/30kg
x3

Row 500m
10 bent over row 60/40kg
10 kb highpull 32/24kg
x3

x1=molemmat ovat suorittaneet liikkeet!

10-8-6-4-2-4-6-8-10
Push Press
power clean

Timecap 12 min

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Goal & Intensity
-A fast barbell couplet that challenges shoulder stamina and explosive hip drive without going to maximal loads.
-Smooth, repeatable sets early; controlled breathing and clean mechanics as reps climb back up.
-Same barbell for both movements; choose a weight you can cycle confidently in the middle rounds.
Time cap: 12 minutes.
RPE: 7–8 — uncomfortable but technically sound.
Tip: Use your legs aggressively in the push press and keep the bar close in the power clean to save grip.
Post-WOD: Focus on quality and control — this is accessory work, not conditioning.