TUESDAY

Mobility and Activation

1:00 Seated Straddle w/ Alt. Toe Touches

10/10 Half Kneeling Kettlebell Upside Down Press

10/10 Bird Dogs

General Prep:

1 Set: For Quality Empty Barbell

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

Specific Cycling Prep

2 Sets: Light Load to Working Load

3 Tng Power Snatch

3 Bar Facing Burpees

3 Tng Power Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Weightlifting:

Power Snatch

EMOM 3

2 Power Snatch (Touch & Go)

@ 75%

Rest 2 mins

EMOM 5 @ 78-81-84-87-90%

1 Power Snatch

% is Based on 1RM Power Snatch

Level 2

For Time:

2 Sets

12-9-6 Hang Power Snatch

12-9-6 Lateral Burpees over Bar

-rest 2:00 b/t sets-

Barbell: 20/15kg

Conditioning

For Time:

2 Sets

12-9-6 Power Snatch

15-12-9 Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 42.5/30kg

Coaching Notes, Strategy, and Goals

Goal: 3:30-5:00 Sets

Score: Average Set Time

Time Cap: 15:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output

RPE: 9/10

Primary Objective: Maintain fast, consistent cycle speed on snatches

Secondary Objective: Push the pace on bar-facing burpees and minimise transitions