Workouts

Sumo Deadlifts
3x3 halting SDLs @ 70-75% (with :01 pause at the knee)
3x2 halting SDLs @ 75-80% (with :01 pause at the knee)
4x1 @ 85-92.5% (climb through set if possible)

*Work "touch and go" reps for 3x3s and 3x2s if possible. Rest should about 1-2 minutes between sets

8:00 AMRAP
x2 (+2) SDHP (95/65)
x10 (+10) DUs

Back Squats

5x5 @ 90%+ of 5RM from test week

*Back at our heavy 5x5 squats - goal for today is to work at the same weight from two weeks ago (10.5.2026)

15:00 EMOM
1: x2-3 wall walks
2: x15-20 abmat sit ups
3: 4-8 strict pull ups

Skill Work Saturday
10x1 snatch balance (with :02 pause in bottom of squat)

*Use all 10 reps to climb in weight or stay with light weight if this is a challenging movement for you.

3 rounds
1:00 ME weighted box step ups (35/26)
1:00 ME 60' shuttle runs
1:00 ME KB swings (53/35)
1:00 ME lateral Medball slams

Rest 2:00 between rounds

4 rounds

x8 moderate seated DB press
ss
ME (-3) lateral raise/front raise with light weight*

Rest 2:00 between rounds

*Rounds 1 and 3 should be lateral raises and rounds 2 and 4 should be front raises. Choose a weight that allows you to accomplish 12-16 reps

E4MOM for 5 rounds
x15/12 ski (row cals if needed)
x5 Dball GTOTs (100/70)
x15 burpee over the ball

Squat clean

With a 12:00 clock, complete 1 rep at 60-70% every :30s
*keep weights light enough to move fast today

16:00 EMOM
1: x15 box jump overs
2: x4-6 strict pull ups
3: 15/10 echo cal sprint
4: x20 ab mat sit ups

Squat snatch

With a 12:00 clock, complete 1 rep at 60-70% every :30s
*keep weights light enough to move fast today

30 squat clean thrusters for time
Rx weight at 115/85
Rx+ weight at 135/95

Back Squats
3x5 @ 65-70%
2x5 @ 70-72.5%

For quality:
21-18-15-12-9-6-3
DB bench press (50s/35s)
C2 bike cals (on 10/8 damper)