For time:

• 1600 m run
• 50 K2E
• 25 burpees (jump on to a plate)
• 50 KB swings (24/16kg)
• 800 m run

2 x 8 AHAP

20 Mins Working on Snatch
Find some heavy singles at the end

3 rounds for time of:

• 25 box jumps (60/50cm)
• 15 push presses with heavy dumbbells
• 12 chest-to-bar pull-ups

30 Min AMRAP;

20 Snatches 40/30KG
20 Pull Ups
20 KB American Swings 24/18KG
20 Burpees Over Bar

3 rounds for time :

Run 400m / Bike 800m
10 Ground to Over Head 60/42,5kg
30 Double Unders

TC 12

Low ring turn over drills

3 x every 90s.
1) 1-3 strict ring MU turn over
– Use a band if needed.
2) 6 reps Russian push-ups
3) 10-20 seconds bottom of a ring support hold

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Improve ring muscle-up mechanics and false grip strength
Build confidence in support and transition positions
RPE 5–6: Technical practice, not conditioning
Coach tip
Keep the rings close during the turnover
Focus on quality reps rather than fatigue

Slow Pull Power Snatch + Hang Squat Snatch + OHS + Snatch Balance

7 x ( 1 + 1 + 1 + 1 ) x 2:00

Build up to 60%

5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts 60/42,5kg
40 sit-ups
50 double-unders

– Rest 3:00 between rounds.

CAP 37:00

4 sets:

• 4 Snatch Pull @ 100% of max Snatch
• 10 Weighted Sit-Ups
• 90s. Rest between sets