65% 4x8
65% 8 +
Again use the same max as previous (90%)

5x5 78% back squat

5x6
3 seconds decent on each rep

3 rounds :

3 hang clean high pulls
3 hang muscle cleans
3 strict presses
3 tempo front squats, tempo 53X1
3 hang power cleans
3 no feet squat cleans
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Build up to a heavy set of

Snatch + Hang snatch + OHS

Avoid failure

FOR QUALITY
45 min of

5 min easy row
5 min bodyweight walking lunges
5 min
5 toes to bar
10 push up
15 air squats
RPE 6

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Goal & Intensity
-The goal is to keep the body moving smoothly and consistently without big spikes in heart rate.
-We're building aerobic capacity and reinforcing movement mechanics over a long, steady session.
-Steady breathing and clean reps – no rushing, no grinding.
-Every movement should feel technically solid and controlled at about RPE 6.
RPE 6: Feels “moderately hard,” like you could maintain the effort much longer if needed. We’re not trying to burn out today.
Why this training: This 45-minute continuous piece improves aerobic base, movement quality, and overall recovery ability.
Tip: Choose a pace so steady that you could speak in full sentences the whole time.

As many reps as possible in 12 minutes of :

5 Man Makers 15/10kg
15 Burpee Box Jumps 24"/20"
5 Man Makers 15/10kg
30 Calories Row
5 Man Makers 15/10kg
45 Calories Bike Erg

Split reps as you like

back squat wave

8-6-4
8-6-4

(E2,5MOM)

Front squat

5-5-5-5

• 3-5 box jump jump after each set of squat

3 rounds for quality:

• 8 OHS @ moderately heavy
• 10 Strict T2B
• 12 Box Jumps