Hang squat snatch

Warmup 3-4 sets
1 snatch deadlift + 1 hang snatch pull + 2 hang snatch

3x3 hang squat snatch @75-80%
3x2 hang squat snatch @85%
3x1 hang squat snatch @find heavy rep

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3-4x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x BICEPS CURL *reverse grip, barbell
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

Run intervals

6 x 3:00 @ just below 5K pace*

– Jog/walk 1:30 for recovery –

• see pace/effort in notes

Overview. This session builds your aerobic engine at the fastest sustainable pace just below your 5K effort. It sits right at the edge — high-end aerobic, close to VO₂max, but still repeatable. You’re training your ability to stay efficient under stress without tipping into fatigue too quickly.
Adaptation. Working at critical velocity strengthens your aerobic power, sharpens your pacing control, and trains your body to process and reuse lactate efficiently. It also builds running economy at high-end aerobic speeds, helping you stay smooth and composed when the effort gets uncomfortable.
Pace/Effort. Run each 3-minute rep at your CV (Critical Velocity) pace, around 10–12 seconds per km slower than your 5K pace. This should feel like a 7–8/10 effort: controlled but strong. You’re working, but not straining.
Focus on smooth cadence, relaxed posture, and even pacing from rep to rep. If the last rep feels like you could’ve done one more, you’re right on target.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Shoulder press

Build to heavy 3 (H3) for the day, rest 3:00 between sets

For time

• 5 toes-to-bars
• 3 sandbag over-the-shoulders
• 1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

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Stimulus and Strategy
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.

Work up to heavy

4 rnds for time:
8 box jump
4 man maker
2 wall walk

T.C.: 12'

Work up to heavy 5x5

For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean*

*Decrease weight on the barbell each set.
Goal: 20 min.