2 Overhead Squat + 1 Snatch Balance ( Rack )
Hang Squat Snatch + Squat Snatch ( Floor )

2-3 rounds ( 10 minutes )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet squats snatch
3 hang (squat) snatches

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Find Your Push Jerk 5RM In 17 Minutes

1) Row/Assault/Ski/Burpee/DU
2) 10 DB/KB STOH
3) rest

EMOM 12

1 minute : 3 Power Snatch 60/42,5kg
2 minute : 10 V-Ups
3 minute : 5 Box Jumps 30/24"

Shoulder Press 5RM

Snatch High Pull + Hang Power Snatch + Snatch Balance

8 x ( 1+1+1 ) Go every 2:00

7 x 3 high hang power snatch

7 x every 3 min
3 x Squat Clean

Goal & Intensity
-Prepare the body and nervous system for efficient squat cleans by strengthening the pull phase and reinforcing proper bar path.
-The main work focuses on heavy, clean, and technically sound squat cleans.
-The pre-WOD activates the posterior chain and reinforces powerful leg drive, while the main sets feel explosive and heavy without excessive fatigue.
RPE: 8 — challenging and heavy, but technique remains solid throughout.
💡 Coach’s Tip
Think “push with the legs first” during the pull; the longer the bar stays close to the body, the stronger and safer the lift becomes.
Why this workout: The elevated clean high pull improves start position and force production in the first pull, directly transferring to better squat cleans.

Working in Pairs Ygig; switch after each round.
20 Cal Row
1 round of Cindy (5 Pull Ups, 10 Push Ups and 15 Air Squats.

Post total rounds to wodconnect.