TUESDAY

Warm-Up

2:00 Cardio Choice

–

:60/:60 Banded OH Distraction (red)

straight into

Shoulder Prep 0.1

With Red Band

1 Round.

10 Dislocates

10 Pull-Aparts

10 Pendlay Rows

straight into

2 Rounds (each arm)

3 KB Hang Snatch

3 KB Strict Press

3 KB Windmill

Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell

3 Hang Muscle Snatch

3 Hang Power Snatch

5 Strict Press

– 

3 Sets: Building Loads

1.1.1 Power Snatch, building to 70% 

3-5 Strict Press, building to 70%

16:00 EMOM

Min 1: 1.1.1 Power Snatch

Min 2: *Strict Press

Min 3: 10-15 Straight Leg Weighted Sit-Ups

Min 4: Rest

- Power Snatch @ 70%+ of 1RM Power Snatch

- Weighted Sit-Ups: 10/5kg

- Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Conditioning

9 Min AMRAP

6 Shuttles (7m down 7m back = 1)

9 T2B

12 Burpees 2 Target

Goals / Stimulus / Objectives

Goal: 5-6 Rounds

Primary Objective: Sustain steady sets and minimise transition time between movements.

Secondary Objective: Unbroken Sets of T2B

Stimulus: Short window aerobic capacity . Athletes must balance heart rate control with midline endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of burpees.