Every minute on the minute:
Snatch

Finisher: 40 x weighted sit-up

EMOM 12
1) land mine kneeling rotation
2) rear delt flyes
3) V ups
Pick reps and weight to reflect to RPE 7

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Goal & Intensity
-Strengthen rotational control, upper back stability, and core tension.
-Each minute challenges a different movement pattern with focus on controlled tension and balance.
-Slow down the tempo — feel the right muscles doing the work rather than rushing through reps.
RPE: 7 → solid effort, but you could handle two more rounds if needed.
Why: These accessories reinforce posture, shoulder health, and trunk stability — crucial foundations for long-term strength progress.

3x10 Straight legged deadlift with kettlebells or dumbells (moderate weight)

• 90s. rest between sets

For time

Row 500/450m
20 Box Over Jumps 24"/20"
20 Deadlift 60/42,5kg
15 Toes To Bar

TC 7

Power Clean

2 x 2 @ 65%
2 x 1 @ 70%

Go Every 2:00

After that in 15 minutes 1 RM Power Clean

Score : 1RM

500m Row for time

This is an ALL OUT effort, so go as far as possible out of your comfort zone!

3x3 Tall Snatch @ 50-55% of max Snatch

• No dipping, only a strong shrug and then go under the barbell

5x (Power Clean to Squat + Push Jerk + High Hang Clean + Split Jerk)

• Use 60-70% of your max C&J
• Focus on Speed
• In Power Clean to Squat you receive the Barbell in power clean position, stop there for a second and then descend to squat

Clean & Jerk 1RM

Build in Twenty minutes 1RM