4 rounds for time

10 Snatches 50/30KG
30 DU
10 STOH 50/30KG

20 Min AMRAP

6 PU
4 BOX HSPU
8 KB Swings (20/16KG)

Use 65-70% of 1 RM
7 x Every 2 min
snatch pull
&
hang power snatch
&
squat snatch

Goal & Intensity
-Develop the complete snatch by linking the pull, explosive transition, and confident catch into one complex.
-The load stays moderate (65–70%) to ensure high technical quality on every rep.
-Fast, sharp lifts in short sets that activate the nervous system without accumulating excessive fatigue. -Each 2-minute window allows focus and solid recovery.
RPE: 7 — technically challenging, but speed and control remain intact.
💡 Coach’s Tip
Stay patient in the snatch pull, let the hips explode from the hang, and commit to a strong catch — keep one consistent rhythm through the complex.
Why this workout: Complexes integrate the key phases of the snatch, improving timing, bar path, and confidence. Working at moderate percentages allows many quality reps that translate directly to better performance with heavier loads.

Push Press 2RM

Build in 15 Minutes two repetitions maximum weight.

Front squat

6-6-4-4

E3MOM / 1-2 RIR

Deadlift 4x3 reps AHAP

Strict press
4x8

5x2 75%

Accumulate 5min of Handstand against the wall

4 Rounds YGIG
10 Deadlifts 70/50 kg
10 Box Jumps
10 T2B

Timecap 15 min