FRIDAY

Snatch

Every 2:00 x 8 Sets

1 Snatch 

Building from ~60-65% to a 1RM for the day

Coaching Notes, Strategy, and Goals

• Can be Squat or Power, but suggestion is a Squat Snatch

• Goal is to hit 102-105% of 1RM Snatch for the day to establish a new 1RM 

  Focus: Stay over the bar and be patient. It doesn’t have to feel light off the floor in order to hit a new 1RM. You just have to be fast at the hips. 

Level 2.

3 Rounds for Time

17/12 Cal Bike

12 Pull-Up Variation

21 Alternating DB Snatches 

Conditioning

3 Rounds for Time

21/15 Cal Bike

7 Bar Muscle-Ups

21 Alternating DB Snatches 

Dumbbell: 22.5/15kg

Stimulus and Objectives:

Goal: 9:00–13:00

Time Cap: 15:00

Stimulus: High-Skill Conditioning / Grip + Pulling Stamina

RPE: 8.5/10

Primary Objective: Complete each round in under 4:00 while maintaining bar muscle-up consistency

Secondary Objective: Use snatches as the reset—stay unbroken or quick controlled sets