Deadlift 1RM

CAP 25

Deadlift

• find 1 RM of the day

EMOM 12
1. 12 Alt. Front rack lunge 50/35kg
2. 12 Bar over burpee
3. 12 KBS 32/24kg
4. 12 Wall ball

Every 1:30 x 10

3 Power Snatches

Max 70% of SN 1RM

Drills:

1) Positions: Start - Hang - High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Tall Clean

then

EMOM 12

3 x TNG Squat Clean @ 50%

3 rounds for time:

• 500m Row
• 15 Push Presses @ 50-60% of 5RM Thruster

Front squat

1 - 1 - 1 - 1, rest 4-5 min

95-100% max.

FOR LOAD
EMOM 10 min
work up to daily max for
Squat Snatch

then

EMOM 10 min
work up to daily max for
Squat clean & split jerk

Score is total lifted weight: heaviest Snatch + Clean & Jerk.

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Goal & Intensity
-Build today’s max with clean, confident reps and sharpen your ability to lift heavy under pressure.
-The goal isn’t a lifetime PR, it’s the best lift your body has today.
-The EMOM format keeps your lifts sharp with just enough rest to maintain technique as the load increases.
-Intensity rises naturally as the weight climbs each minute.
RPE: 8–9 , heavy but controlled, no desperate attempts.
Why: This session trains you to make a plan and stick to it.

Back Squat, 2 waves ( 2 rounds )

5@70%
3@75%
2@80%

Go every 3:00

100 x burbees for time