On a 20:00 clock:
For load:
1 squat snatch
-score is 3 of the heaviest lifts

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Goal & Intensity

-Build maximal strength and confidence in the snatch using heavy single lifts.
-The objective is to find today’s best lift through controlled progression, not rushing.
-High neurological demand with full recovery between lifts.
-“Heavy” is relative — load is based on the athlete’s capacity on that day.
RPE: 8.5–9, very heavy, but technically sound; misses are not the goal.
💡 Coach’s Tip
Only lift when you’re fully set, use the rest time to reset technique and breathing instead of rushing the next attempt.
Why this workout: Heavy singles improve maximal force production and nervous system efficiency, both critical for Olympic lifting performance. The retest format allows athletes to track long-term progress and develop intelligent load management under pressure.

5 Rounds For Time:
• 1000m/ 800m Row
• 200m Farmer's Carry (2x45/35)
• 50m Waiters Walk-Right Arm (45/35)
• 50m Waiters Walk-Left (45/35)

Tc 45 min

Front Squat + Back Squat
5 FS + 6 BS @77,5-80% of 1RM FS
4 FS + 6 BS @82,5-85%
3 FS + 6 BS @87,5-90%

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

Back squat

5-5-5-10+

E3MOM / 2-3 RIR / LAST SET MAX 20REP

In pairs, YGIG / round

2 Rounds of "DT"
8 Rounds of "Cindy"
2 Rounds of "DT"
6 Rounds of "Cindy"
2 Rounds of "DT"
4 Rounds of "Cindy"
2 Rounds of "DT"
2 Rounds of "Cindy"
2 Rounds of "DT"

Timecap 35 min

YGIG - movement
For quality

4 rounds

10 bulgarian split squat e/s
10 sit ups
10 low hang power Snatch

@ 2x 22.5/15kg DB
@ 42/35kg bar

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Goal & Intensity:
- Improve balance, strength, and overall control. Choose heavier weight than in a metcon style of a workout. Think of today's workout as a bodybuilding session perfecting each movement. If you are done under 15 minutes, your weight and execution was too rushed.
- Execution: Complete 4 rounds with quality – 10 Bulgarian split squats per leg, here focus on perfect positioning and long range of motion. 10 sit-ups, and 10 low hang power snatches, which you should split into shorter sets of 2 to perfect your technique.
- Progress: Focus on control and clean technique, no need to rush. Spend 20 min moving.
- Tip: Maintain good balance and movement quality throughout.
RPE: 6-7 (should feel like chatting speed)

8 x E2MOM

odd: 6 bench press
even: 2 rope climb

20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Goal & Intensity:
-Build base endurance and bodyweight strength at a steady pace. Each round is quick, so aim to keep moving the entire 20 minutes.
-High rep volume challenges cardiovascular capacity plus upper‑ and lower‑body muscular endurance. Movement speed is moderate with minimal rest.
-Break push‑ups into small sets from the start to maintain a consistent rhythm.
RPE: 7–8
Training Area & Benefit: Metcon endurance and body control; continuous work trains pacing for longer WODs and boosts recovery capacity for heavy lift days.

6 x 4 Push jerk

• leave one rep in the tank
• rest 3 minutes between sets