3 rounds:

• In 1:00min: Max Reps Double KB Clean and Jerks @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max Reps Double KB Walking Lunges @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max reps Sit-ups
• 30s. REST

Build up to a quality 2RM for the day
Goal is squat clean & split jerk if possible

Front Squat 3 Waves

6-4-2, building

Go every 3:00

AMRAP 20 min

9/12 cal row
5 toes to bar
10 alt. DB snatch 25/17.5kg

RPE 7 pace
Score is total reps.
1 rounds = 24/27 reps

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Goal & Intensity
-The goal is to maintain a steady, sustainable pace and keep moving for the full 20 minutes.
-This workout builds aerobic endurance, consistent pacing, and smooth transitions between movements.
-It should feel like a “long engine pace”. You’re breathing hard but fully in control.
-Every round should look and feel the same: steady, repeatable, and technically clean.
RPE 7 You could push harder but deliberately don’t. You stay smooth and durable.
💡Coach’s Tip
Keep transitions tight: one deep breath and start the next movement. Every small delays adds up fast in a 20-minute AMRAP.
What We’re Aiming For
Improving sustainable work capacity, clean technique under fatigue, and pacing discipline.

snatch pull 3x3 (add 10kg to your 1rm snatch)

3 strict HSPU+ 3 kipping HSPU

Scaled 1.
1 wallclimb + 3 kipping HSPU

Scaled 2.
1-3 Wallclimb

1) Muscle Snatch
2) Power Snatch
3) Snatch Balance
4) Squat Snatch

@ max 60% TM

EMOM 45

(45sec ON / 15sec OFF)

1) Box pass through
2) Row
3) Leg and hip raise
4) Burpee
5) REST

HR 70-80%

3 x 12
Every 2:00
A1. KB front rack Split Squat
A2. Strict Chin-up

On the minute:
8 x T2B Strict