5x2 Hang Power Snatch

• Use the heaviest weight from last weeks triples

Every 2min. For 8min:

• 5 TnG Squat Cleans
• Add weight every set, build up to max
• 4 sets total

Do @approximately 110-130% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower.

Shoulder Press

5-3-1-1-3-5

Go Every 2:30

5x2 Back Squat (build up to heavy 2rep but NO MAXES!)

• Rest as needed

5 rounds:

In 4min:

• 500m Row
• 15 Rower Over Jumps
• Max Reps Strict Pull-ups in time remaining

90s. REST between rounds

Write down the total number of pull-ups.

3-3-6-6 push press

• rest 3-4 min btw sets

7 x every 3 min

10/14 cal bike
7 burpee
rest remaining time
- slowest round is your score
RPE 8

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Goal & Intensity
-Develop anaerobic capacity and the ability to repeat hard efforts with short recovery.
-Train pacing and fast recovery between intervals.
-Remaining time each round is your recovery window.
-RPE 8, hard but sustainable across all 7 rounds.
Your pace should stay consistent, not fade.
Coach’s Tip:
Pick a bike pace you can repeat every round.
If round one feels easy, you’re pacing correctly.

Build up to a 1RM for the day
80%-100% +

Build up in 5% and hopefully we can hit a PR

Test max broad jump. Measure distance. 3 attempts