Week 1 - 3 x every 4 min
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Goal & Intensity
-Build upper-body pressing strength with progressive loading.
-Develop consistency under moderate-to-heavy intensity.
-Controlled strength work with increasing percentages.
-Final set should feel challenging but technically solid.
- Set 3: 85% x 5+ (as many quality reps as possible, but no absolute failure)
Last set RPE 8–9, leaving 1–2 reps in reserve.
Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
If bar speed slows dramatically, stop the set.

shoulder press 5-3-1-1-1

For time:

10 Backsquat 100/70kg
15 deadlift 100/70kg
20 frontsquat 80/50kg
25 t2b
30 OHS 60/40kg
35 push ups
40 KB swings 32/24kg

Time limit 20min

Mobility WoD

Find your 1 RM snatch of the day

Start the snatch from the floor, not from hang. You can either use a power snatch or a squat snatch. Good technique is to use the squat snatch.

Bench Press

1-2-3-4-4-3-2-1, build in heavy "Set By Set"

Go every 2:30

1) Snatch High-Pull
2) Muscle Snatch
3) Snatch Balance
4) 3 pos snatch @ max 40%

Practice
Headstand - Handstand hold - Handstand walk

then

EMOM 5
5-10m HS Walk

5 x 5

Max 70% of 1 RM Snatch

3 Rounds for time

16 T2B
16 Alt Pistol Squat

TC 6min