Every 2min. For 8min:

• 5 TnG Squat Cleans
• Add weight every set, build up to max
• 4 sets total

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

Row 5km

5x5 Bench Press @ 90% of 1RM

7 x every 3 min
1 power snatch
2 below knee squat snatch

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Improve bar path, timing, and confidence with back positioning
Develop consistency from the below-the-knee position
RPE 6–7: Technique first. Every rep should look crisp and controlled.
Keep the bar close throughout the lift.
Stay patient off the floor, then move aggressively under the bar.
Build the load gradually over all 7 sets.
Only increase the weight if every rep is technically solid.

💡 Coach note:

The goal isn't to lift the heaviest weight today, it's to make every snatch look identical.

👉 "Perfect positions create powerful lifts."

5x1 @ 90%

So 5 heavy singles today. Use spotters if needed.

"Monster mash”

For time
27-21-15-9 reps of:
Wall Balls
Burpee to target

Rest 5min

3 Rounds of:
14 Handstand Pushups
7 Deadlifts 150/110kg

Rest 5min

5 Rounds of:
50 Double Unders
10 Push Press 50/35kg

Back squat 6x5 @ ~ 80%

AMRAP 10:
2-4-6-8 … etc.
Box jump-overs (20/24 in)
Burpees

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High-intensity conditioning with increasing volume
Legs and breathing will fatigue quickly
RPE 8–9:Hard effort, but stay in control
Coach tip:
Start steady — volume builds fast
Keep a consistent rhythm on both movements

Push jerk
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 16.4.

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Goal & Intensity:
-Build strength and explosive power in the overhead push.
-Execution: Every 3 minutes, perform 5-4-3-2-1 reps of Push Jerk, increasing the load each round.
-Progress: Add 1–3 kg from your last session (16.4.), if it feels good.
-Tip: Use a quick dip and drive – strong lockout overhead.
RPE: 8–9