EMOM 20
1) bar/ring Muscle up
2) pistols
3) HSPU
4) rest
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Goal & Intensity:
Focus on performing high-quality reps with efficient technique—your first and last reps should look the same. Choose challenging yet controlled rep numbers per your own level to suit your needs, prioritizing consistency and movement control.

Desired RPE/Effort: 7 (70% effort)

EMOM 15
1 Clean & Jerk

8-8-6-4 back squat
- last set of four should be heavy
- rest as needed

AMRAP 8

10 KB Sumo High Pulls 24/16kg
5 Toes To Bar
5 Single ARM OH Lunge 24/16kg
5 Single ARM OH Lunge 24/16kg

3-5 sets, Banded Snatch Drills

Don´t go snatching after this, it won´t go well. This is just an accessory work for your snatch and to make your shoulders stronger. Add loading and play with the resistance.

3 Snatch Pulls
3 Muscle Snatch (on your toes)
3 Power Snatch
3 Snatch
3 OHS

Partner WOD

20min AMRAP

A) Run 400m

B) AMRAP:
3 Power Clean (70/50kg)
3 Front Squat
3 Jerk
9 C2B

One runs 400m while other does AMRAP of B. Switch the roles and continue the AMRAP. Scale the weights if needed. If you do this alone, run 400m and do B the same time it took you to run.

RPE 3-4

Score=total reps

Rest 5min

Partner WOD

10min AMRAP

“I Go, You Go”

1-1-1, 2-2-2, 3-3-3...
TTB
Burpee
DB Snatch (22,5/15kg)

Add one rep on each round. See how far you can go.

RPE 3-4

"The Chief is Dead"

5x
4min ON/1min OFF
AMRAP of:
3 Power Cleans 60/40kg
6 Pushups
9 Squats
12 Deadlifts

easy pace cardio:
800m run/1000m row
3 rounds:
4 wall climb
4 squat snatch
4 ohs
4 squat clean
4 jerks
5+5 kb tgu
5+5 kb snatch
5+5 kb tgu
800m run/1000m row

3 x 10 AHAP

EMOM x12

6x2 power clean 2s stop knee level
6x1 power clean 2s stop knee level