MONDAY LIFT

Broomstick Warm-Up

1 Round w/ Broomstick

10 Passthroughs

10 Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

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Add Loads

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3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

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Then Build to Starting Loads

Level 1

Every 2:00 x 5 Sets

Snatch Grip Deadlift + 3 Hang Power Snatch

Perform at light loads across working on contact point, turnover, and overhead stability in the catch

Power Snatch

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 83%

Set 5: 2 Reps @ 85%+

Athletes choice, does not need to be TNG today

Conditioning

For Time:

9-7-5

Bar Facing Burpees

Power Snatch

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

Level 1.

Power Clean

Burpees on The Spot

Barbell: 52.5/35kg

Time Domain: 5:00-7:00

Time Cap: 9:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimise time lost between rounds.

Midline and Shoulder Stability

For Quality

2-3 Sets

8-10 Strict Knees 2 Chest

20/20m KB Single Arm OH Carry

8-10 Ring Face Pulls