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.

---

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

7 x 3 min work, 3 min rest
10/15 cal Row
5 hang power clean 45/60kg

-continue where you left off
-score is total rounds
-RPE 8, long wod (21min total work)

---

Goal & Intensity
-Build sustainable power and pacing through repeated, demanding intervals.
-The focus is on holding consistent output and quality across all seven 3-minute rounds, even as fatigue builds.
-Control your pace from the start, if the first rounds feel too easy, you’re right where you need to be to stay strong until the end.
RPE: 8 → hard effort, breathing heavy but movement remains controlled.
Why: This workout develops anaerobic endurance, lactate tolerance, and strength under fatigue.
These are key ingredients for consistent performance in long, mixed-modality workouts.

30 Clean & Jerks (60/40kg),
1600m run
10 Rope Climb
1600m run
100 Burpee.

TC: 45min

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 5/10, main part RPE 7–8/10.

Build up to 2 RTM in 20 min

Drills:
1) Start-Hang-High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Squat Clean

Partner WOD

50-40-30-20-10 reps for time of:
Wall Balls
KB Swings 24/16kg
Goblet Squats
Toes-to-bar
Calories
Box Jumps

16 EMOM

1. 10/8 cal row
2. 15 kb swings 32/24
3. 15 slamballs 20/14
4. 7 burpee to target

GO HARD!