10 min AMRAP:

• 1 x power snatch (use 75% of 1RM power snatch)
• 5 x sit-up
• 2 x power snatch
• 10 x sit-up
• 3 x power snatch
• 15 x sit-up
• 4, 20
• 5, 25
• …

3 X 6 min AMRAP YGIG

1) 10 T2B - 10 OH Lunge With Plate
1 min Rest
2) 10 V-up - 10 Kb Swing
1min Rest
3) 20 Plank Mc - 10 Box Over Jump

4 minutes

5x4 Front Squats with Tempo
3 down and 3 secs hold at the bottom. Other Tempo up and top is up to you.

keep the weights light (40-50%)

Built up
8 reps 75%
6 reps 79%
5 reps 82%
4 x 3 reps
up to 88-92% of 1 Rm

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Gradually build toward heavy triples
Maintain strong upright position and control
RPE 7 → 9, Gets progressively heavier, final sets are challenging
Coach tip:
Keep elbows high to stay upright
Breathe and brace before every rep

Three heavy ones

Bench press

For quality
- can built up

5 x every 3 min
5 reps

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Goal & Intensity:

• Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
• Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
• Progress: Start light and increase gradually only if you feel confident and stable.
• Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.

RPE: 6–7/10 – build awareness, not records

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Post WOD:
4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement.

WEIGHTLIFTING

Muscle Snatch 3x3 @ RPE 3-4

Target: add loading by feel and keep it snappy! Get a good triple extension from ankles, knees and hips.

1600m run
2000m row
1600m run

time cap 30min

4x2 AHAP, No Fails!!!