FRIDAY

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Grip Push Jerk

Then add loads to the barbell and build to working weights

Hang Power Snatch

10:00 EMOM

3 Reps @ 60-65%

Coaching Notes, Strategy, and Goals

% of 1RM Power Snatch

The primary focus will be on keeping the barbell close and working into a fast turnover. The goal is to stay snappy and quick into the punch. Finish strong and then reset to the top of the lift before catching and then resetting back to the knee for reps 2 and 3.

Level 2.

10:00 AMRAP

5 Box HSPU

10 Alternating Dumbbell Snatch

12/9 Cal Machine

Dumbbell: 22.5/15kg

Conditioning

10:00 AMRAP

5 HSPU

10 Alternating Dumbbell Snatch

15/12 Cal Machine

Dumbbell: 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: ~ 5 Rounds

Stimulus: High Intensity Triplet / Mixed Modal Glycolytic work

RPE: 8/10

Primary Objective: Complete each round in under 2:30 minutes

Secondary Objective: Keep unbroken sets on the Handstand Push-Ups and Alternating Dumbbell Snatch.