TUESDAY

Body Heat + Mobility

2:00 Cardio Choice

10 B/S Pass Throughs 

:20/:20 Standing B/S Prayer Stretch

:20/:20 Staggered B/S

1st Set Empty Barbell

2nd Set (add a little weight)

5 Hang Muscle Snatch +

4 Hang Power Snatch +

3 Power Snatch

Then start building to 80%

Weightlifting

10:00 EMOM

1 Power Snatch @ 80%+

Scale. Power Clean

Coaching Notes, Strategy, and Goals

% of 1RM Power Snatch,

Goal: Build to 90%+

Stimulus: Speed Strength and Power

RPE: 7/10

*Building to a heavy, but should not be overly taxing today

Key focus areas:

• Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline

Conditioning

Performance And Fitness

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 60/40kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

This is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

• Move steadily through the barbell without redlining early

• Manage push-up fatigue early to avoid failure in later rounds

• Stay tight and explosive on box jumps, minimising wasted movement

Midline Finisher

2-3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank