back squat wave

7-5-3
7-5-3
(E2,5MOM / 1-3 reps in tank))

8 x 3 hang power snatch

• below knee

5x2 Back squat
We want you to build up today, you will hopefully get three heavy doubles at increasing weight.

Use spotters
Squat below parallel!

Veto + Rinnalleveto + työntö (1+1+1)
Selvitä päivän raskas paino 20 minuutissa

7 x every 3 min

3 Thrusters

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Goal & Intensity
-Build power and control through a clean setup and a strong thruster triple.
-We want to see precise, heavy, but smooth lifts trough out this session
-NO CLUSTERS after the initial lift.
-This is a strength and technique-focused day (RPE 7–8) – the load should challenge you without compromising form or timing.
-Control your breathing during the thruster — inhale before the squat, exhale through the press.
-It keeps your rhythm steady and your midline braced.
RPE: 7–8 – heavy but not maximal. Every set should look clean and intentional.
Why: This workout develops total-body strength, barbell efficiency, and stability under fatigue, directly improving both lifting and conditioning performance.

40 min @ 60-70% HR
400m Run
30 Single under
12 DB Snatch
10 Goblet squat
8 Sit up to overhead plate
6 Strict chin up

Go in pairs and chat to maintain
low HR and have fun!

2 high pulls + 1 squat snatch

Focus;
- Full extension
- close path
- quality reps

Build up with the weight but keep quality.

3 rounds - for reps
30s. work 30s. rest
inverted chest to bar row
box step ups 20/24", 2x 12-20kg DB
plank hold

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RPE: 7–8
Post WOD: three-round bodyweight circuit promotes blood flow, muscular endurance, and core stability without adding stress.

EMOM20:
a) 10 deadlift (100 / 70 / ~50% 1RM)
b) 10m walking lunge (1-2 kb anywhere)

RPE 8-9

5 x (2 snatch grip behind the neck push press + 3 ohs)

• work up to a heavy set