For Time:
30 Clean and Jerks 60/40kg

*Score = Time it takes to complete the workout

Back Squat ( Waves ) Every set 60%+

5-3-1
5-3-1
5-3-1

Send off 2:30

RPE 7
4 x 30s. on 10s. off
barbell side bents
MB partner toss
v ups

Build core strength and rotational control
Maintain quality under light fatigue
RPE 7, Challenging but repeatable effort
Coach tip:
Move with control and stay organized
Prioritize positions over speed

Alternating 5 rounds between Bent over Row & Shoulder Press.

7 Bent over Rows
3 Shoulder Press

Every 2:00 ( Total 20:00 )

7min AMRAP:

• 7 KB Swing @ 32/24kg
• 7 Burpees
• 12 Air Squats

5x3 Power Snatch

• Build up to max weight

5x 3-position Snatch (hi-hang, hang, floor)

• Build up to max weight

5x Power Clean +3 Push Jerk @ 60% of max C&J

7 x every 3 min
3 reps @ 73-76% of 3 RM

Stimulus:
Explosive power with a strong focus on technique
Consistent, repeatable lifts — not maximal effort
RPE: 6–7, Every rep should feel controlled and sharp
Coach tip:
Drive hard through the legs before pressing
Catch in a stable, locked-out position

Back Squat 2x8 AHAFA

Rest as needed, go by feel.