1. 10 x Partner WB toss 9/6kg
2. 10 x V-Up
3. 30 sec plank hold

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.

Find your 2 RM in 8 min

Working 3 Minutes on: 2 Off (6 total rounds)
A.
30/24 Cal Row
15 Thrusters 40/30kg
Max c2b

B.
100 Double unders (max 90 secs)
30 db snatches 22.5/15kg
Max burpees

Handstand hold
Hand release
Walking towards the wall
Partner
HSW
Obstacle?

Work at a challenging level

AMRAP 18

8 Burpees
8 Box Jumps
8 Hand-Release Pushup
8 Situps
8 Jumping Squats
8 Handstand Pushups
8 Overhead Walking Lunges W/ plate 20/15kg
8 Knees to Elbows

deadlift 5 RM

10 - 1 Power snatch 40/30 kg
20 DU between sets

Timecap 8 min

EMOM 12
1) 6+6 KB snatches 24/16 kg
2) 12 Box jumps
3) Rest

For Load
6x every 2 min

3 hang power clean

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Goal & Intensity
-The first part develops explosive power and clean technique, especially body alignment and hip speed.
-The second part builds leg endurance and mental toughness through a long, steady grind.
-The lifting portion is technical and crisp — every rep should look the same.
-The conditioning piece is slower-paced but demanding, where steady rhythm and pacing are key.
-Find your pace early for the step-ups and stick to it — don’t go out too hot.
RPE: 7–8 → challenging but under control; legs should burn without breaking your form.
Why: This session blends technical strength work with a long endurance effort — a perfect combo for improving movement efficiency and the ability to keep going under fatigue.