7 x every 2 min
Snatch high pull
power snatch
squat snatch
- RPE 7, technical

Goal & Intensity
-Build lifting technique and speed under controlled load.
-The aim is to link the movements smoothly and find rhythm with the barbell.
-A technical, moderate-intensity complex focused on bar path, explosiveness, and control – not on chasing max weight.
-Treat every lift like it’s a single competition rep – same setup, same focus.
RPE: 7 → technically demanding but fully controlled.
Why: This complex develops power output, movement efficiency, and neural coordination. The accessory EMOM strengthens the back, posterior chain, and grip, key foundations for strong and safe lifting.