Every minute on the minute for 10min

• Even: 10 Goblet squat
• Odd: 12 One leg deadlift with KB (6+6)

20 min AMRAP

5 strict pull ups
10 honest push ups
15 airsquats

Below the knee clean pull
3 x every 2 min
3 reps

Overhead squat 3rm

7 x every 3 min
3 reps
Low hang Squat Clean

Goal & Intensity
-Develop explosive power and technical confidence.
-Short, forceful lifts (deficit clean pull → squat/hang clean) challenge your muscles and nervous system without sacrificing movement quality.
-RPE: 7–8 — each rep should feel heavy, but smooth; you maintain form under load.
💡 Coach’s Tip
Focus on an explosive hip drive and keep the bar close to your body.
Why this workout: This combination builds both raw pulling strength and efficient power transfer.

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.

Snatch pull + Snatch high pull + Power Snatch + Snatch

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

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.