7 x every 3 min
3 low hang power snatch
- below the knee

Goal & Intensity
- In the main work, the goal is to develop explosive power and confident receiving from the low hang position.
-The lifts should feel sharp and technical, not heavy or fatiguing.
-Each set is performed well-rested with full focus, keeping the movement fast and controlled.
RPE: 6–7 — technically challenging, but the load allows speed and precision.
💡 Coach’s Tip
Be patient and let the legs do the work before pulling with the arms — proper timing makes the lift feel effortless.
Why this workout: Muscle snatches reinforce proper bar path and timing, while low hang power snatches build explosiveness and smooth transition from pull to catch. Together, they improve efficiency and confidence in the snatch at all loads.

Push Press 3RM 3-3-3-3-3

Row Intervals ( 3 rounds )

Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20

• recovery bike 7:00 between sets 40-50% @ FTP 20

Shoulder Press 5x4 @80%+

25 Min EMOM
1. 10 Strict T2B
2. 10 medball cleans
3. 30-50 DU's
4. 16 Russian twists with ball
5. Rest

Alternate for 15 Mins through;
1. 1-3 Rope Climbs
2. 5-8 strict hspu
3. 45 sec plank hold

3-4 Rounds for quality
10 cyclist squat. Heels elevated 15kg plate and 2xKB front rack.
10/10 Bulgarian split squat back rack BB

This will be leg heavy! TC 15 Mins

5x6 back Squat

Go by feel, don't go too heavy if you intend to do the open Friday or Saturday.

Run 400m
12 OHS 40/30kg
Run 400m
12 T2B

TC 26 Minutes

14 Snatches 40/30kg
16 pull ups
18 wall balls