hang power snatch + hang snatch
- 8-10 x (1+2)

For quality: 16 turkish get-ups

30 min of

400m run
10 toes to bar
10 alt. pistol squats
10 hspu

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Build aerobic capacity while maintaining high-quality gymnastics
Focus on movement consistency rather than intensity
RPE 6–7: Steady effort throughout the session
Move continuously without rushing
Finish each round feeling like you could immediately start another
Coach tip
Run at a pace that allows you to perform the gymnastics well
Prioritize movement quality over speed
Target
Most athletes: 4–6 rounds
Advanced athletes: 5–7 rounds
Quality of movement is more important than total rounds

5x4 @ 80%

All sets the same

30min AMRAP:
Run 400m, 1 round of Cindy,
Run 400m, 2 rounds of Cindy,
Run 400m, 3 rnds of Cindy...
etc.

3 x 8 AHAP

Pactice and progress

Ring MU

Build up to heavy 5 rep set in 20 min

40 Min EMOM
1. 18/15 Cal Row
2. 18 dB snatches 22.5/15kg
3. 10 burpee box jump overs
4. Rest

Find the right numbers, hold on and stick with them.

Post total reps to WC
Enjoy

7x
every 90sec
Snatch + Hang Snatch + Hi-Hang Snatch
Work up to heavy of the complex
+
2min max reps Snatches @90% of the complex.