For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High-Pulls
100 Front Squats

RPE 9

Option 2
For time:
70 hang power snatches (15/20 kg)
70 push presses
70 sumo deadlift high pulls
70 front squats

Option 3
For time:
50 hang power snatches (5/10 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

Goal & Intensity
-Build barbell cycling capacity and muscular endurance.
-Train pacing and efficiency over a long workout.
-Long, high-volume chipper workout.
-The barbell should feel light to moderate and repeatable.
RPE 9.
Very hard effort that requires pacing from the start.

Coach’s Tip

Break sets early into small, manageable chunks.
Keep a steady rhythm instead of sprinting the first movements.