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Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch

No Barbell Option
Alt DB Snatches 4+4
Skip 60 Sec

Part B: WOD

5 Sets (1 set every 5 minutes)

8x Hang Power Snatch 40/25kg/ 1 x DB
25/20 Calorie Air Bike/ ROW @70% intensity/ Run 400m

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! The deload focus has us throttled instantly again today on purpose!
This workout is a steady-state conditioning piece designed to build aerobic capacity and improve recovery under controlled effort. The goal is to sustain a consistent 70 to maybe maxing at 75% (if you feel great) output across all five intervals, focusing on maintaining even calorie splits rather than chasing speed. Each 5-minute window should feel comfortably challenging but never redline.

How it should Feel: CARDIO! This should feel controlled, rhythmic, and repeatable. Legs will burn lightly from sustained effort, and breathing should stay steady rather than spiking. By the final round, athletes should feel warm, not wrecked, ready to push harder in future sessions.

WORKOUT STRATEGY & FLOW
Air Bike: Aim for a 70% moderate effort, use the first as a warm up. Maintain smooth pedal cadence with even breathing. Avoid early surges, hold a steady wattage or RPM target for all five sets.
Snatches: Don’t have to go too fast on this.. Focus on moving consistently well, get under the bar for each rep, controlling the pause!
Recovery Between Sets: Use full recovery to walk, breathe deeply, and let heart rate drop before the next interval.

Part C: Gymnastics

3 sets
5 x Ring Hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x Jumping Pull up with slow descent / Strict pull ups

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.