In 12 minutes:
Establish your 1RM Front Squat with good form.

Rest 1 minute, then:

With your 1RM FS weight, AMRAP of Back Squats.

Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position

10 min EMOM

• 1 x Snatch

Increase the weight each round, while keeping the technique as good as you can!

3 rounds of
20s. work, 40s. rest
ring plank hold
hamstrting march
banded good mornings

EMOM 24 min
1) 50s. row
2) 10-20m walking lunges 2 x 16/24kg
3) 12 alt. gorilla row 25/32kg
4) rest

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Goal & Intensity
-The pre-work accessories prepare the hips, trunk, and upper back for efficient and safe movement during the main workout.
-The EMOM is designed to build consistency and movement quality over a sustained 24-minute effort.
-This is a moderate, aerobic-focused session where heart rate rises but remains controlled.
-You should feel steadily challenged, not rushed or technically compromised.
RPE 6–7.
💡 Coach’s Tip
Choose rowing and lunge pacing that you can repeat every round without fade, if your output drops noticeably, you started too aggressively.
Why this workout:
This session develops aerobic capacity, unilateral leg strength, and upper-back stability with minimal systemic fatigue. It supports long-term progress by reinforcing durable movement patterns and complements heavier or more intense training days.

1 Snatch @ 80%

EMOM 12 ( Work 0:40 / Rest 0:20 )

1 minute : Max. reps. Bench Press @ 75/50kg
2 minute : Max. reps. Box Over Burpees 24/20"
3 minute : Rest

Bench press, 3 x 2, 90 %

25 Min AMRAP;
6 Strict chin ups
12 Floor press 2x22.5/15
15 banded tricep extensions
20 single db curls 22.5/15kg (close, hands each end of db)
rest 1 min

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

50% x 5
60% x3
70% x1
75% AMRAP
Use 90% of your max
Last set is all out with nothing in reserve.