Outside workout:

20 Min AMRAP

300M Run
21 KB/DB Snatches 24/16KG (Alternate arms)
15 Push Ups
21 Goblet Squats

Record total rounds and reps.

5 - 5 - 5 - 5 - 5

1 rep reserve every set

Snatch pull + Snatch high pull + Power Snatch + Snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

e90s x9

3x2 power clean+ 2 jerk
6x1 power clean+ 1 jerk

5x 2 Push Press + 5 Push Jerks

• Build up to heaviest set

Shoulder Press

6 x 2 @ 85 - 95%
+ 1 Set AMRAP @65% Heaviest OTD.

Go Every 2:30

Squat Clean

Build Heavy Double in Squat Clean in 12 minutes

Work up to todays 2RM in 8 sets.

Deadlift

1 x 10 @ 55%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

Go Every 3:00

5 x every 5 min, each round for time of

500m/400m row then
4 x
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- Use 70% of haviest on 4.6.
- score is slowest round

---

Goal & Intensity:
- Build strength and conditioning by combining high heart rate work with technical barbell movements.
- Maintain control and form even when breathing gets heavier.
- Each round should feel tough but manageable — the load should challenge you without breaking your mechanics.
- The row elevates your heart rate, while the complex pushes full-body strength and coordination.
- Start steady and save energy to maintain consistency in later rounds.
RPE 7-8