Mobility Prep and Activation
1:00 Bike/Ski
:30/:30 Quadruped Thoracic Rotation
:30 Alternating Scorpion
:30 Alternating Iron Cross
18 Bear Plank Shoulder Taps
12 Glute Bridge Banded Pull Apart’s
12 Deep Lunge Mountain Climbers
Specific Bench Press Prep
5 Empty Barbell Bench Press
5 Reps @ 40-50%
3 Reps @ 50-60%
3 reps @ 60-70%
3 Reps @ 75-80%
Then put working weights on the bar
Bench Press
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Level 2/ Beginner Athletes:
4 Sets x 5 Bench Press at 7 RPE
Power Snatch Complex
Every 90 sec x 8 Sets
Snatch Pull + Hang Power Snatch + Power Snatch
Start @ 60% of Snatch and Build to heavy for the day.
Level 2, Beginner Athletes:
8 Sets x 1 Snatch Grip Deadlift+ 2 Hang Power Snatch @ 6-7 RPE (focus on bar path, speed, and consistency
Conditioning
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 42.5//30kg
Box Height: 24/20in
Score: Rounds + Reps
Goal: 5+ Rounds
Stimulus: Shoulder Stamina / Barbell Cycling
RPE: 7.5/10
Primary Objective: Keep rounds steady at ~1:30–2:00 pace
Secondary Objective: Stay unbroken on hang power snatches
