Bench press 3 RM

• Find your 6RM power snatch of the day. Touch & Go!

Power clean, three sets of three.

Back Squat

2 RM

3 rounds for quality:

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

EMOM 20 min
1) 10 alt. DB clusters 15/22.5kg
2) 3-12 kipping pull ups OR bar MU
3) 50s. shuttle runs
4) Rest

---

Goal & Intensity
-Today’s workout develops overall capacity – your body’s ability to produce power, move efficiently, and sustain effort without breaking down.
-This is a long but controlled EMOM, where intensity gradually builds.
-RPE 7–8 – you should breathe hard, but still move with control and precision.
-Keep the first 10 minutes under control – find your rhythm before you push. Going out too hot will turn this into survival mode.

3x E3MOM

10 Pull up

Power clean wave
E90S
3-2-1
3-2-1
3-2-1

(D&G or T&G)

3x8
Go deficit, if needed.

Start a running clock for 15min

0:00 - 5:00
3 rounds of
10 power clean 50/35kg
10 k2e

5:00 - 10:00
3 rounds of
10 front squat
10 weighted abmat sit up/ ghd sit up

10:00-15:00
3 rounds of
10 deadlift
10 burpee

Advanced use 60/40kg