THURSDAY

General Prep

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Level 2

Hang Power Snatch

Every 2:00 x 7 Sets

3 Sets x 3 Reps @ Light

2 Sets x 3 Reps @ Moderate

2 Sets x 2 Reps @ Heavier

Weightlifting

Power Snatch

Every 2:00 x 7 Sets

3 Sets 1.1 @ 75%

2 Sets of 1.1 @ 80%

2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches

Level 2

14:00 AMRAP

3 Wall Walks, 30in target off wall

7 Box Step-Overs

14 Alternating Dumbbell Snatch

7 Box Step-Overs

Conditioning

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate