Specific Prep
1 Set with Broomstick
:20/:20 Prayer Stretch
10 Pass Throughs
5/5 Staggered Good Mornings
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Box Jumps
Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Power Snatch
Coaching Notes, Strategy, and Goals
Starting @ 70% of Power Snatch and increasing to a heavy for the day
Scale to Cleans if needed
Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.
Stimulus: Speed Strength, Technical Proficiency
Conditioning
4 Sets: For Time
Row/Ski 400/300m
9 Power Snatch
9 Box Jump Overs
9 HR Push-Ups
Rest 1:00 b/t sets
Barbell: 35/27.5kg
Box Height: 24/20in
Alternate between Row and Ski (2 rounds on each)
Coaching Notes, Strategy, and Goals
Time Domain: 14-18min
Time Cap: 20min
Goal: Finish each round between 3:30-4:30; maintain a tight window across all 4 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the Row/Ski.
