WEDNESDAY

General Prep, Activation, and Mobility

400m Run

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1 Set:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

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Then Build Towards Working Loads on Barbell

Conditioning

Fitness

For Max Reps

3 Sets:

8:00 AMRAP

300m Run

400/300m Row

20 Kipping Knees

- Max Power Clean

Rest 4:00 b/t sets

Barbell: 40/30kg

Performance

For Max Reps

3 Sets:

8:00 AMRAP

400m Run

500/400m Row

25 Toes to Bar

- Max Power Snatch

Rest 4:00 b/t sets

Barbell: 52.5/35kg

Coaching Notes, Strategy, and Goals

Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE: 9/10

Primary Objective: Maximise barbell time by pushing the row and toes-to-bar efficiently without redlining. We are looking to complete the row right around that 5:00 mark.

Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal