Clean
five sets of heavy five

30 Snatches for time @42,5/60kg

Snatch weight should be moderate/heavy, not over
75% of 1rep max. You should be able to hit singles every 8-15 sec

Time target under 5 min, cap 8 min.

EMOM 15
1 Clean & Jerk

Complete as many rounds and reps as possible in 4 minutes of:

• 100/65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

3K run
remaining time
6 toes to bar
12 alt. pistols
20 alt DB snatch 15/22.5
Score is total rounds

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Build aerobic capacity first, then move into controlled skill work
Focus on clean, repeatable movement under light fatigue
RPE 6–7, You should feel like you can keep moving the entire time
Pacing
Run at a steady, controlled pace (not a time trial)
Leave enough energy to move smoothly through the skill work

💡 If your first round after the run feels rushed → the run was too fast

MOVEMENT STRATEGY

Toes to Bar
Unbroken throughout
If needed: small quick break (4–2)

Alternating Pistols
Controlled tempo
Scale early if balance or depth is inconsistent

DB Snatch
Smooth cycling, no jerky reps
Keep DB close and switch hands efficiently

Max weight over head squat (OHS) for one repetition.

Deadlift 3x8, AHAFA

Rest as needed, scale if needed.

40min with easy/moderate pace (heart rate under 145)

• 500m row/400m run
• 10 Kipping Pull ups
• 15 Burpees
• 20 Walking Lunges
• 25 Sit Ups

Mark down the total number of reps.

Deadlift ( Deadstop )

6 x 6 @ 70 % +

Go Every 3:30

Reverse Lunges, Barbell on Back. Alternating Steps.

2 x 10
2 x 8
2 x 6

Go Every 2:30