Muscle snatch
3 x every 2 min
3 reps
-focus on timing

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In the pre-WOD, focus on timing and rhythm in the snatch, especially coordination between legs and arms.

6 x 2 min on, 2 min off
(24 min)

20 double unders
5 kipping chest to bar pull ups
5 sHSPU

Score is reps - 1 round = 30 reps

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Goal & Intensity
-Practice gymnastics skills with quality and consistency under fatigue, using controlled work intervals.
-The aim is to move smoothly and maintain clean reps rather than rushing.
-Each 2-minute work window feels technically demanding but controlled.
-Heart rate rises, but movement quality always takes priority over speed.
RPE: 7–8, challenging, yet sustainable with good technique throughout the workout.
💡 Coach’s TipBreak kipping C2B and sHSPU into small, confident sets from the start. Remember that rhythm beats speed every time.
Why this workout: This structure builds the ability to repeat skilled gymnastics movements with solid mechanics and short recovery. It reinforces movement quality, shoulder health, and translates directly to better performance in longer metcons and Open-style workouts.

Power Snatch + OHS + 2 x Snatch Balance

10 x Every 2:00. Start light & Building

50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM

3 kierrosta

6 romanialainen maastaveto tempausotteella, rakenna maltilla raskaaseen painoon
8+8 kp moottorisahasoutu
1min lepo

48 minutes of : ( 2 rounds )

10 minutes Row @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*
10 minutes Bike @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*

Pull-Ups, BMU, RMU, Push-Ups, HS Walk, HSPU, Wallwall etc..

EMOM x 30

1) machine
2) 3 wall walk + 6 ttb
3) rest

4 Rounds for quality

12 V-up
12 Plank hip dips
30s Tuck hang
1min rest

E3MOM x5
3 OHS w/ 2s pause at the bottom
- RIR2

22-16-10
Db clean @22,5/15kg
Reverse lunge
Lateral hop over Db