In 20 minutes: Hang power clean 3RM

1. 12 heel elevated goblet squats 32/24kg (heels up on 10kg plate and narrow stance.
2. 15 banded hamstring curls.

Find your Over Head Squat 1RM. Maintain good quality of movement and strive for full Range Of Motion (ROM).

Every 3 min x 4

15 Wall balls
12 Box jumps
9 HSPU

5-3-2-2
AHAFA

5 x 2 Tall clean

Back squat 4x2x90%

Snatch Complex
6 x every 3 min

Power Snatch
Snatch Balance
Hang power snatch

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Goal & Intensity
-Develop overhead stability and explosive power in the snatch, while preparing the body to safely receive heavy loads.
-Technique- and strength-focused EMOM and complex (RPE 7–8), performed controlled and unhurried.
-Focus on deep breathing and core engagement before each lift — it creates a stable midline and better bar support.
RPE: 7–8 → challenging but controlled; you can maintain clean technique throughout the complex.
Why: This workout builds explosive strength, precise lifting technique, and barbell control, essential for both competition lifts and high-intensity metcons.

Back Squat
2x8 @60-65%
3x6 @65-75%

Note: Moderate weights. Slowly down and fast up

For Time;
3 Rounds;
15 Thrusters 40/30kg
3 Ring MU (scale reps down 1-2)
30 DU's

3 Rounds;
12 Thrusters 50/35Kg
6 Ring MU (scale reps down 3-4)
30 DU's

3 Rounds;
9 Thrusters 60/40kg
9 Ring MU ( scale reps down 4-5)
30 DU's

Time Cap 30 Mins

Scaled version
Bar MU
or Burpee pull up