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

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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.

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

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

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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