7 x 3 min work, 3 min rest
10/15 cal Row
5 hang power clean 45/60kg

-continue where you left off
-score is total rounds
-RPE 8, long wod (21min total work)

Goal & Intensity
-Build sustainable power and pacing through repeated, demanding intervals.
-The focus is on holding consistent output and quality across all seven 3-minute rounds, even as fatigue builds.
-Control your pace from the start, if the first rounds feel too easy, you’re right where you need to be to stay strong until the end.
RPE: 8 → hard effort, breathing heavy but movement remains controlled.
Why: This workout develops anaerobic endurance, lactate tolerance, and strength under fatigue.
These are key ingredients for consistent performance in long, mixed-modality workouts.