power clean and push jerk
- find a heavy set of 1+1 in 15min

Test your peak watts on skierg / rower

3 - 3 - 3 - 3 - 3

Build up to this set, go AHAP!

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

5x5 78% back squat

5x6
3 seconds decent on each rep

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)