General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch
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50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
5/5 Dumbbell Windmills
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30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
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Building Loads to 60% prior to starting
Weightlifting: Power Snatch
Every 1:30 x 8 Sets
3 Reps
Starting at 60% and increasing to a 3RM for the day.
Level 1: 3 Hang Power Snatch
Conditioning
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Score = (Sum Total Time)
Dumbbell: 22.5/15 kg
Goals: 1:15-1:30 per set
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
