EMOM 6

1 Minute : 5 Muscle Clean
2 Minute : 4 Hang Power Clean
3 Minute : 3 Power Clean

100 Hollow Rocks

Mark down the number of sets.

EMOM 36

1. 5-10 Push Jerk/ Split Jerk (light/moderate)
2. 10-12 Bent Over Row
3. 15-25 Abmat Sit-ups
4. 8-12 Double DB/ KB Thruster
5. 20-30sec Hollow Flutter Kicks
6. Rest / Ergo

deadlift 5x6

Practice HSW (15-20min)

Strict pull ups 4x5

EMOM 30 min

1) easy row
2) kipping hspu
3) rest
4) Thrusters 2 x KB
5) kipping chest to bar pull up
6) rest

RPE 6-7

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Goal & Intensity
-Build sustainable work capacity and skill control under moderate fatigue.
-Practice smooth transitions between cardio, gymnastics, and loaded movements.
-A steady 30-minute EMOM with built-in recovery minutes to manage heart rate.
-Movements should feel repeatable and technically solid.
RPE 6–7, challenging but controlled.
-You should be able to maintain the same quality from start to finish.

Coach’s Tip:
Move trough out the minute for 50s. in steady pace
Focus on clean movement, not speed.

Back Squat
3x6r @ 75%
90sec. Recovery

Back squat

10-8-6-6

E3MOM / 2-3 reps in tank

Turkish get-up, three sets of six reps, 3 for both hands.