Hang Squat Clean + Squat Clean + Split Jerk

10 x ( 1 + 1 + 1 ) @ Every 1:30

Build to moderate to heavy.

8 x clean and jerk (1+2)

• add weight until heavy

EMOM 24 min

1) Shuttle run, 1 rep = 15m
2) Bar MU
3) front squat 61/43kg

Choose reps and scale accordingly to your needs
RPE 7-8

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Goal & Intensity:
- Combine body control, strength, and conditioning at a steady intensity. Score is total reps.
Execution:
EMOM 25 min (one movement per minute):
Shuttle run (1 rep = 15 m)
Bar Muscle-Up
Front squat
Choose reps to match your capacity
- Progress: Pick versions and reps you can consistently perform each round.
- Tip: Build success into every minute with smart scaling and no rush, 25 min can feel super long if you start too hot out the gate....
RPE: 7–8 /10 – challenging but sustainable.

EMOM 8
2 Hang Power Cleans with pause +
2 Push Jerks with Pause
- Build up on weight

EMOM10 alternating

odd: 8+8 single db overhead walking lunge
even: 10-15 V-ups

Power snatch: 3 repetitions.

Starts from the ground and catch in a small squat.

Build up to a 3 rep (TM = Training Max)
Go as heavy as form allows, AHAFA

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Post three heaviest triples.

Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up

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Power snatch 1R:
https://www.wodconnect.com/workouts/power-snatch-1r

EMOM 16 min

1) 15 Kettle bell swings
2) 6 bar/ring muscle ups

3x 6 @70-75%

1 Sub Max Set Toes to Bar
2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

5x5 Front squat ( 75% of 1RM)

This should be easy and light. All sets with same weight.