prog 1/8
Keep light and fun
No fails - RPE 7
7 x every 3 min
4 reps

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Establish a solid technical foundation for the new progression cycle.
The focus is on speed under the bar and a stable catch without reaching failure.
RPE: 7 (Moderate, no missed lifts).
Coach's Tip: Keep the barbell path vertical and concentrate on a fast "re-dip" to catch the weight. This session should feel "light and fun" while building confidence for future weeks.

2x8 Deadlift (moderate weight, touch and go)

split jerk 9x e90s
3-2-1
3-2-1
3-2-1

Push Press 5x2

Heavy 20 rep Deadlift

• Only one (heavy) try, don't go all out but moderately heavy

5 Rounds of
50 Double Unders
15 Push Press 35/25kg
10 Toes-to-bar

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

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