working with ladders and gymnastic skills

EMOM 10 min
3 squat cleans
Start at 55%

Goal & Intensity
-Build heavy clean efficiency under a short EMOM while reinforcing leg drive and receiving position.
-Finish the session with quality accessory work to support shoulders, arms, and coordination.
-The EMOM should feel progressively heavy but technically sound, never rushed.
-Post-WOD work is controlled, deliberate, and non-fatiguing to the nervous system.
RPE:
EMOM: 8–9 (heavy, NOT a max effort).
Post-WOD: 6–7 (quality over speed).
💡 Coach’s Tip
Treat each EMOM minute as a single high-quality set: if bar speed or catch position degrades, stop increasing load.
Why this workout: Short heavy EMOMs develop confidence and consistency with heavier barbells without excessive fatigue. The post-WOD strengthens supporting structures (shoulders, elbows, grip) and improves partner coordination, which helps keep you resilient and lifting well long term.

Power snatch 2-2-2-2-2

Touch & go

With a single KB Overhead 24/16kg

4 x 5 lunges / side

12 x 30m

ALL OUT!

Coach will maybe give you some rest in between the sets...

5x 30m
2 min rest between sets

2x 200m
4 min rest between sets

Learn to rest and recover.

Max effort on Chin Ups.
Get as many reps as possible in 1 set.
Scale with a band to get around 10 reps.

Back Squat

2 x 10 @ 70% +
2 x 8 @ 78% +
2 x 5 @ 83% +

Go Every 3:30

Box Step Ups 3 x 12

Use additional weight (Kettlebell, Dumbell, Barbell)

Deload OHS
40% x 5
50% x5
60% x5