6 rounds x Every 2:00 ( Total 24:00 )

2 Overhead Squats + 1 Snatch Balance, moderate weight

Hang Squat Snatch + Squat Snatch, building Heavy

Score : HSS + SN

2 rounds
2:00 cardio
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
then
2 rounds
10 romaniand deadlifts
10 step back lunges (barbell front rack)
10 Front squat with empty barbell
:45 Plank Hold

6x3 @ 75%
3+ 75%

For time 27-21-15-9 reps (You go/I go changing every round)

• Row (calories)
• Thruster 40kg/25kg

Person 1 does 27 calories on the rower + 27 thrusters as person 2 rests, then person 2 will do 27+27 as person 1 rests. Go through every round like this.

EMOM 12
1 hang squat snatch + 2 OHS

RPE 6
- same weight trough out the workout

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Goal & Intensity:
-Practice overhead stability and smooth transition from pull to squat.
-Focus is on technique, not maximal loading.
-Light to moderate load EMOM, RPE 6. The lifts should feel controlled and fluent.
-Pay attention to a calm catch and solid overhead position.
RPE: 6
Area of training and benefit: This session develops mobility, balance, and body control, which are essential for successful snatches and other technical lifts. It is valuable because strong technique builds safety and prepares the body for heavier weights in the future.

25 min EMOM

1) inverted c2b row
2) Bulgarian split squat
3) landmine rotation
4) bicep curls
5) rest

RPE 6
-Choose your reps per RPE

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Goal & Intensity
-Build structural strength, unilateral control, and trunk stability at a sustainable pace.
-This session supports long-term performance rather than short-term fatigue.
-Moderate, consistent muscular work with an emphasis on control and quality.
-You should feel steady tension, not breathlessness or urgency.
RPE: 6/10 – productive effort without accumulating excessive fatigue.
💡 Coach’s Tip
Choose loads that allow your last round to look just as clean as your first; this workout rewards discipline, not intensity.
Why this workout: The EMOM format reinforces pacing and movement ownership, while accessory-style movements strengthen common weak links. This type of session supports recovery, resilience, and better performance on heavier or more complex training days.

EMOM x 32

1) 6-16 bike
2) 8-16 kbs
3) 6-16 ski
4) 8-16 box jump over

3x8 Seated DB Press

• As heavy as possible

Work up to a heavy complex of
Snatch + Overhead Squat

Working 2 Minutes on 2 Minutes off.
Pick up where you left off. 28 Minutes (7 intervals)
10/8 Cal Machine
12 DB thruster
14 t2b

This is an AMRAP; post total reps.