Find 4RM Front squat, three attempts.

Go every 5 min x3.

back squat

5x4

7 x every 3 min
3 power clean & 3 front squat

Goal & Intensity
-Build power and confidence in two key movements, a fast pull and a strong receiving position.
-We want weight, but technique is the priority every rep.
-Controlled progression where the load increases only if the movement stays consistent.
-You should feel solid bracing and explosive extension.
RPE: 7–8 on the final sets – challenging but clean.
Why this training: The power clean + front squat combo develops speed-strength, leg drive, and core stability, all of which carry over to Olympic lifting and metcons.
Tip: Think of the bar “popping” off the hips, and you move under it—don’t let your arms take over.

2 rounds NOT for time:

• 1500m Row (moderate pace, HR should be around 140-150)
• 50 Abmat Sit-ups
• 50 Back Extensions on floor

6 Rounds YGIG
( 3 Rounds each )

45sec Ring plank hold
10 + 10 Turkish sit-up (AHAFA)

4 x 8

@ 40%

Tempo: 2-0-X-1 (Normal)

EMOM 12

3 Squat cleans
2 Squat cleans
1 Squat clean

@ 70-80% of 1 RTM

15 min of kipping & butterfly pull-up technique

then

EMOM 8
5-10 Kipping/Butterfly pull-ups
10 Push-ups

15 min of Bar Mu technique and drills

then

EMOM 5
3-5 Bar Mu

5 x 2
GO HEAVY!