Record weights and thoughts for this snatch complex.

100 Hollow Rocks for time

5x2 back squat 90%

For time
10 burpees
10 burpees, 25 push-ups,
10 burpees, 25 push-ups, 50 lunges
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups , 150 air squats

TC 40min

After ZT: easy pace cooldown on the machine you prefer the least.

Bench press 3 RM

3 rounds for reps of

• 1min Wallball 9kg/6kg
• 1min Sumo deadlift high pull 35kg/25kg
• 1min Box jump 50cm
• 1min Push press 35kg/25kg
• 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

30 min AMRAP

3 rounds of Cindy (5 PU, 10 push ups, 15 air squats)
Run 400m

5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (9/6 kg)

Stimulus:
A longer conditioning workout combining running, jumping, and squatting
The goal is to keep moving consistently without hitting failure
RPE: 7–8
Should feel challenging and sustained — not an all-out sprint from the start
Coach tip:
Break wall balls early (max 2 sets) to stay ahead of fatigue
Use the run to recover slightly, not to redline
Pacing:
Aim for steady round times (~5–6 min per round)
Smooth and continuous beats fast + stop

Prog 3/4
chest to bar/rings
6 x every 2 min
5-9
built up weights or reps

Stimulus:
Develop pulling strength and movement efficiency
Progress through reps or added load
RPE: 7–8, Challenging, but movement stays consistent
Coach tip:
Choose a level you can repeat across all sets
Keep rhythm — avoid going to failure

3x7reps @69-73-77% of 1 rm.
rest 3 min bwn sets.