MONDAY

General Prep

2:00 Cardio Choice

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10 PVC Pipe Pass-throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

20 Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Air Squats

Specific Prep

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Snatch

(Hang + Low Hang + Floor (Mid-Shin)

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

Into… >>>>>>>

- Then

Get to Working Loads

-

Weightlifting

3 Position Snatch

Hang + Low Hang + Floor

*can drop the bar on the 3rd rep when lifting from the floor.

Every 90 seconds x 8 Sets

1+1+1 @ 70%+

Looking to build to a heavy for the day

% of 1RM Snatch

Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a tight firm receiving position in the Overhead

Squat

Cues: Patience, then speed. Finish Tall and punch fast!

Level 2

For Reps:

10:00 AMRAP

6 Burpee Box Step-Overs

12 Wall Balls

2-4-6-8... Hang Power Snatch

Box Height: 24/20in

Wall Ball: 6/4kg

Power Snatch 35/25kg

Conditioning

For Reps:

10:00 AMRAP

6 Burpee Box Jump Overs

12 Wall Balls

2-4-6-8... Power Snatch

Box Height: 24/20in

Wall Ball: 9/6kg, 10/9ft

Power Snatch: 60/40kg

Stimulus and Objectives:

Goals: Get into the round of 8-10 power snatch and as much of the way through as possible. 

Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind

RPE: 9/10

Primary Objective: Sustain consistent pacing on the BBJO and Wall Balls

Secondary Objective: Sustained quick singles and efficient technique on the barbe