4 Rounds for time:

15 Squat Clean 50/35kg
400m Run

For time 12-9-6 reps of

• ground to overhead (50% of 1RM clean&jerk)
• bar over burpee

25 min AMRAP with a partner

Partner 1
KB front rack hold

Partner 2
1 round of
10 alt. DB hang clean & push press
5 burpee over DB

- can move only when KB is up
Score is rounds. 1 round = when both have performed all movements

---

Goal & Intensity
-Build work capacity, teamwork, and the ability to produce reps under constant pressure.
-The aim is to find a steady rhythm where both partners are always contributing.
-The isometric KB front rack hold drives breathing and core fatigue while the working partner performs strength and conditioning tasks.
-This feels like continuous work rather than clear work–rest intervals.
RPE: 8, long and demanding, but manageable with smart partner strategy.
💡 Coach’s Tip
Proactive transitions and communication will keep the pace consistent.
Why this workout: Combining an isometric hold with dynamic movement builds core endurance and resilience under fatigue. Partner formats reinforce communication and pacing skills that transfer directly to longer team-style workouts.

Mobility: ankles, calves

1 round, forward & back movements:
Bearl crawl forward & back
Lunges & reverse lunges
5 Inch worms and backward hops
5 Burpee broad jumps and on leg skips (r)
10 Abmat situps and one leg skips (l)

Then:

Single under practise for 5 minutes | 5:00

Strict press 4x3

Rest 2 min between

Back Squat

2-3-4-5-4-3-2

Go Every 2:30

AMRAP 20

5 Pull-Ups
10 Push-Ups
15 Air Squats

Front Squat

3-3-3-2-2-2, building heavy ( RIR 1+ each set )

Go Every 3:00

Working 30:30
Switch
Wall balls
Row
Snatch 30/20kg

So 30 secs wall ball, rest 30 then row and snatch

Record total reps.

15 min of technique work

then

EMOM 8
3-6 Pull-overs
6-10 Deficit push-ups