1) 3 Hang Power Snatch
2) 10-20 Wallball

10 RFT

30 Double Unders
3 Snatch 43/61

Time cap 17 min
RPE 9

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Goal & Intensity
-Develop high-intensity conditioning and barbell cycling under fatigue.
-Combine fast jump rope work with powerful Olympic lifting.
-Short, aggressive effort with repeatable sets.
-Snatches should feel fast and technically sharp.
-RPE 9, very hard but controlled.
-Technique must stay consistent even late in the workout.
Coach’s Tip:
Reset your jump rope immediately if rhythm breaks.
Keep the bar close and lock out fast overhead.

Deadlift

5 x 10 @ 50-55%

Go every 3:00

EMOM x30

1) monostructural
2) 10-15kbs + 20- 30 DU
3) rest

Incline Bench Press

10-10-8-8-6-6 AHAP

Rest 2:00 between sets.

Back Squat 5x3 @80-85%

3x8 Tempo Strict T2B (3 counts down after touching bar)

• Rest 90s. between sets

E3M x 5

5 front squat V.1-2

Seated shoulder press
4x12r 2 reps in the tank
Rest as needed.

Every 90 sec x 10 (15 min)

High hang snatch
Hang snatch
TNG squat snatch

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