7 x 3 high hang power snatch

7 x every 3 min
3 x Squat Clean

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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.

15 Min AMRAP;
3 Ring MU
9 KBS 24/16kg American
12 pistol squats

Swim 200m (end of pier to the beach and back)
3 Rounds of;
15 goblet squats 24/16kg
10/10 single arm push press 24/16kg

22 Min AMRAP

So swim then 3 rounds and repeat. Run to flame monument if you don't want to swim.

You can run 600m as an alternative if you don’t want to swim.

10/10 single leg step up or pistol squat
10 good mornings

50% x 5
60% x3
70% x1
75% AMRAP
Use 100% of your 3 Rep max
Last set is all out with nothing in reserve.

4x1.1.1 clean and jerk
Start around 75% and build

Squat clean abs split jerk
Quick reset between reps

Shoulder Press 4x6 @75%+

tempo snatch + power snatch 6x2+1 @65-75%
snatch 4x1 @80-85%