3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Work up to heavy 5x5

Jerk balance

3 to 4 x 5 @ RPE 7-8 (2-3 RIR), go every 2:00-3:00

4 rnds for time:
8 box jump
4 man maker
2 wall walk

T.C.: 12'

Work up to heavy

5 rounds:
• 4 Deadlifts
• 4 Overhead Lunges
Start around 30% of 1RM Deadlift and Overhead Squat for Lunges. For Lunges weight, if that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and 50% of 1RM Overhead Squat for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
Lunge weights in the comments.

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Run intervals

6 x 3:00 @ just below 5K pace*

– Jog/walk 1:30 for recovery –

• see pace/effort in notes

Overview. This session builds your aerobic engine at the fastest sustainable pace just below your 5K effort. It sits right at the edge — high-end aerobic, close to VO₂max, but still repeatable. You’re training your ability to stay efficient under stress without tipping into fatigue too quickly.
Adaptation. Working at critical velocity strengthens your aerobic power, sharpens your pacing control, and trains your body to process and reuse lactate efficiently. It also builds running economy at high-end aerobic speeds, helping you stay smooth and composed when the effort gets uncomfortable.
Pace/Effort. Run each 3-minute rep at your CV (Critical Velocity) pace, around 10–12 seconds per km slower than your 5K pace. This should feel like a 7–8/10 effort: controlled but strong. You’re working, but not straining.
Focus on smooth cadence, relaxed posture, and even pacing from rep to rep. If the last rep feels like you could’ve done one more, you’re right on target.

Hang squat snatch

Warmup 3-4 sets
1 snatch deadlift + 1 hang snatch pull + 2 hang snatch

3x3 hang squat snatch @75-80%
3x2 hang squat snatch @85%
3x1 hang squat snatch @find heavy rep