4 x Broad Jump @ 80% + 1 Power Snatch @ 70%

2 rounds of
- 3 wall climb
- 20 superman rocks
- 20 hollow rocks

cash out: 800m run

Pause snatch 8x3

Stop at each position for 3sec

• Hang
• High hang
• Bottom of OHS

Max 50% of 1RM

Death by ground to overhead 60/40kg.

13 min Amrap:

1 Rope Climb
11 Pull Ups
20 DU´s
14 Box Jumps

3-4 rounds for quality and minimum rest:

20 x weighted lunge
15 x good morning / hip extension
15 x weighted sit-up / GHD sit-up
15 x supine ring row
Start light and add more weight as you proceed.

6 x every 3 min
3 hang squat clean

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Develop explosive power from the hang position
Improve timing and confidence in the receiving position
RPE 7–8, Challenging, but technically consistent
Coach tip
Keep the bar close throughout the pull
Finish with the legs before pulling with the arms

💡 Coach note:

Hang squat cleans expose timing issues immediately. If the bar crashes or the catch becomes unstable, reduce the load and improve the quality.

👉 "Fast elbows. Strong catch."

back squat
4 x 6
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

1) 10-20 Wallball
2) 5-10 TTB

EMOM x 10

1) 5-10 strict pull up
2) 5-10 push up