General Prep
2:00 Machine
2 Rounds
10 No Jump Burpees
10 Broomstick Pass Throughs
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
Weightlifting
3 Position Power Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
Level 2.
3 Position Power Clean
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
Coaching Notes, Strategy, and Goals
Looking to start at 60% and keep the majority of the sets between 65-75%
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
Conditioning
4 Sets: For Time
10/7 Pull-Ups
5 Devils Press
10 Box Jump Overs
Rest 1:00 b/t sets
Dumbbells: 22.5/15kg
Coaching Notes, Strategy, and Goals
Goal: 1:30–2:15 per set / Total Time: 9-12min
Time Cap: 15 min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
