2x8 @50-60%
3x6 @65-75%

EMOM 10 min
3 Power cleans

---

Goal & Intensity
-Build strength and power in the power clean with repeatable, high-quality lifts.
-The EMOM format reinforces consistency and technical control under moderate fatigue.
-The load should feel heavy but sustainable, allowing all sets to stay crisp and explosive.
-Each set of three reps is intentional, not rushed.
Main WOD RPE: 7–8/10 during the EMOM; challenging but controlled through all 10 minutes.
The post-WOD work sits at RPE 5–6 and supports recovery.
💡 Coach’s Tip
If bar speed slows or positions break down, hold the load steady or reduce it, this session rewards precision, not ego.
Why this workout: EMOM power cleans develop force production, timing, and confidence with heavier loads without the cost of maximal attempts. The post-WOD accessory work strengthens the upper back and shoulder stabilizers, supporting healthier and more efficient lifting long term.

Hang snatch

2 - 2 - 2 - 2 - 2

For load:
Deadlift
5-5-5-5-5

---

Goal & Intensity:
-Build raw strength and reinforce safe deadlift mechanics.
-Today’s focus is heavy lifting relative to your own capacity.
-5 x 5 heavy deadlifts, RPE 8–9. Add weight across sets only if you can maintain solid form.
-Don’t rush – use each set to build gradually and take full advantage of the rest.
RPE: 8–9
Area of training and benefit: This session develops maximal strength and tension control, which carry over to all lifts and movements. It is valuable because a solid strength base reduces injury risk and boosts long-term performance.

Hang clean 7x2

Squat volume

7x every 4 min

5 front squats
straight in to
7 back squats

Compare to 2.1.
-front squat + back squat, last set total kilos is score
-can be done with same weight as 2.1. Today we have more reps.

---

Goal & Intensity
-Build durable lower-body strength and the ability to maintain squat quality under volume.
-Front squats challenge posture and midline control, while back squats accumulate total strength work.
-Each 4-minute window feels demanding for the legs but allows enough recovery to keep technique solid.
-This is a heavy volume day, not a max-effort test.
RPE: 8 → the final reps are tough, but all sets remain technically clean.
💡 Coach’s Tip
Be disciplined with bracing and breathing in the front squats so your back squats stay strong as fatigue builds.
Why this workout: Pairing front and back squats in one session develops complete squat strength and carries over well to Olympic lifts and conditioning workouts. The volume-based structure teaches load management and quality movement under fatigue.
Compare to 2.1. — aim for equal or better loading with improved control and consistency.

Back Squat 3RM
Keep it smooth

15 min: find your max weight 20 m sled push

2x AMRAP shrugs. Pick 2 dbs and shrug vertical to ears

5x3 Snatch

Go by feel but focus on quality drop and go is ok.