Back squat

5 x every 3 min
6 reps, start around 70-75% of

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Goal & Intensity
-The main goal is to build strength and control in one of the most transferable movements in training.
-back squat develops the posterior chain and core stability, improving posture and joint resilience.
-Load should feel heavy but stable (RPE 7–8).
-Each set is practice in producing maximum force without losing form.

3 x 12 / side
AHAFA

Front Squat 10-8-6-4-2

6x5 AHAP

Deadlift 1RM

CAP 25

Deadlift

• find 1 RM of the day

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%

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.