32kg M-TGU & Swing (3-N)

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 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-TGU & Snatch (2-N)

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.

32kg M-TGU & Swing (2-N)

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+: More volume, more effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

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 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.

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-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.

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 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.

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 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.

32kg Medium TGU & Swing (2-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 8.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU & Snatch (1-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, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU & Swing (1-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, more effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU & Snatch (5-L)

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.

32kg Medium TGU & Swing (5-L)

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, more density, same effort.)

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

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU & Snatch (4-L)

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, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU & Swing (4-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55.
Total time under tension 5:45
(RPE 6: Same volume, same effort.)

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

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU & Snatch (3-L)

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 5: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU & Swing (3-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55.
Total time under tension 5:45
(RPE 6: Same volume, same effort.)

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

Cool Down:
Cold-Hot-Cold contrast shower.