3 rounds for time of:
100 air squats
50 box step up´s, high box
Squat clean and jerk 25 reps 40kg/20kg

70 wall balls 4 time

15 minutes:

• snatch grip push press + ohs (3+2) find heaviest set

The Golden Six

Back Squat 4x10
Floor Press/ Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 3x10
Bicep curl 3x10
Abmat 3x20-30

Load 60-80% 1RM max. Emphasize quality.

WARM UP

3min Ergo

2 Rounds
8 Barbell Back Squats
8 Push Ups / Barbell Bench Press
8 Scap Pull ups
8 Barbell Press
8 Light Biceps curls
30 SEC hollow hold

BENCHMARK
For time
1,600-m run
100 pull ups
200 push ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (6/9kg)

Scaled WOD
For time
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run

7 x every 3 min

2 clean pull
+
2 power cleans

start around 65%

RPE 6-7, keep it technical start to finish

---

Goal & Intensity
-Build pulling strength and improve clean mechanics.
-Practice bar control and receiving position.
-Light-to-moderate complex work.
-Each set should feel smooth and repeatable.
RPE 6–7, You should finish each set with good control and no breakdown.

Coach’s Tip
Fully extend your hips in the pull.
Keep the bar close and move fast under it.

8 x
every 1:30

4 Devils press (2 x 15 / 10 kg)
8 Push up
12 Air squat

• 3x5 Bench Press @ 90% of 5RM
• 1x Max Reps @ 90% of 5RM

Write the number of max reps of the last set to comments.

2RM Hang Power Snatch 2 RM

1) Row/Assault/Ski
2) 10 Thruster
3) rest