For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High-Pulls
100 Front Squats

RPE 9

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Option 2
For time:
70 hang power snatches (15/20 kg)
70 push presses
70 sumo deadlift high pulls
70 front squats

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Option 3
For time:
50 hang power snatches (5/10 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

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Goal & Intensity
-Build barbell cycling capacity and muscular endurance.
-Train pacing and efficiency over a long workout.
-Long, high-volume chipper workout.
-The barbell should feel light to moderate and repeatable.
RPE 9.
Very hard effort that requires pacing from the start.

Coach’s Tip

Break sets early into small, manageable chunks.
Keep a steady rhythm instead of sprinting the first movements.

Max weight 6rm

Find 9 reps max.

Ensimmäisellä minuutilla 1 punnerrus, toisella minuutilla kaksi punnerrusta jne.

"Running DT"

5 Rounds of:
12 Deadlifts 60/40kg
9 Hang Power Cleans
6 Push Jerks
Run around the box

Deadlift

Build to 3RM in 12 mins
- Tng style
- 2 mins rest btw heavy sets

3x5 Front Squat @ 90% of 5RM Front Squat

30-20-10-20-30
KB swings (16/24 kg)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 10/20kg plates.

SCALED WOD
15-10-5-10-15 reps for time:
KB swings (12/18 lb)
Shoulder presses (45/33 lb)

10x5 HSPU For time:

• Do Strict, Kipping, Deficit, anyway that fits for your progress best
• Don't do sets under 5 reps. Any set under 5 reps is a fail
• Timecap for this workout is 12min

2-2-2-2 Snatch High Pull (pull to Chest Height)

• Build up to heaviest set