7 x every 3 min
3 position
Squat clean

Goal & Intensity:
- Prepare the body for pulling and build strength and timing.
Execution:
Primer: 3 rounds every 1:30 minutes — 3 Halting Clean Deadlifts.
Main: 7 rounds every 3 minutes — 3-position Squat Clean (high hang, hang, floor).
Progress:
- Gradually increase load while maintaining good technique, but not over 85%
- Tip: Keep your back tight and reset your position properly before each lift.
Primer RPE 5, main part RPE 7–8

front squat

5x5

E3MOM / 2-3reps in tank

AMRAP 10-12

45s machine
5-10 deadlift
5-10 barbell row
5-10 hang clean
5-10 press
5 box jump

3x10/10

Use a bench or plates under back leg.

Go by feel.

Back Squat

4 Sets Of 8

Go Every 3:00

Build in Heavy Complex in 12 minutes:

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk

Partner AMRAP 8

24 kbs @24/16kg
24 wallball

I GO, YOU GO!!

AMRAP 6

5 thruster @40/30kg
5 ttb

Squat Snatch Singles, build up to 90%

Working 15 minutes

EMOM x 8

1) 10/8cal row (fast!)
2) 10-15 heavy kbs