28kg L-C&P + Pulls (1-N)

28kg C&P + Pull Ladders
5 five-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (1-N)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 3.
One repetition every 00:50.
Total time under tension 4:00
(RPE 5+: Less volume, less effort.)

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 6: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg H-Snatch (5-M)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 7.
24kg Snatch x 13 on the minute x 7.
24kg Snatch x 12 on the minute x 7.

(RPE 9: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-Squat & Swing (5-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 12.
(RPE 4: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg L-C&P + Pulls (5-M)

28kg C&P + Pull Ladders
5 five-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg L-TGU & Snatch (5-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg M-Clean & Squat (5-M)

28kg Clean & Front Squat x 5 on the minute x 11.
(RPE 6+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (5-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6: Same volume, less effort.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-Squat & Swing (4-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 11.
(RPE 4: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-TGU & Snatch (4-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg M-Clean & Squat (4-M)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg M-TGU & Swing (4-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6: Same volume, less effort.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (3-M)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 7.
24kg Snatch x 13 on the minute x 7.
24kg Snatch x 12 on the minute x 4.
24kg Snatch x 10 on the minute x 4.

(RPE 9: Less volume, more effort. The higher density wore me out early, but then recovered quickly at 10/rpm.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (3-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 10.
(RPE 4+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light C&P + Pulls (3-M)

28kg C&P + Pull Ladders
5 five-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (3-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium Clean & Squat (3-M)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: Less volume, more density, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (3-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, same effort.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (2-M)

24kg Snatch x 13 on the minute x 8.
24kg Snatch x 12 on the minute x 8.
24kg Snatch x 11 on the minute x 8.

(RPE 8+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (2-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 9.
(RPE 4+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light C&P + Pulls (2-M)

28kg C&P + Pull Ladders
5 five-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Less volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (2-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (2-M)

24kg Clean & Front Squat x 5 on the minute x 15.
(RPE 6: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)