MONDAY LIFT

General Prep

1:30 Cardio Choice

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

3 Sets 

2 Hang Snatch High Pull + 2 Hang Muscle Snatch 

4 Back Squats

4 Box Jump

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Then Add Loads and Get into Specific Prep and Prim

Conditioning

20:00 EMOM

Min 1: Snatch + Low Hang Snatch + Hang Snatch

Min 2: 5-5-4-3-3 Back Squat

Min 3: 3 Seated High Box Jumps

Min 4: Rest

Scale. Clean complex

Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Da

Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.

Goal: Technical Heavies on the Snatch Complex and Back Squat triple for the Day

Stimulus: French Contrast Style Workout / Absolute Strength + Speed Strength + Plyo

RPE: 6/10

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.

Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang

Accessories 

For Quality

3 Sets:

10 Dual Kettlebell Front Squat(21x1 Tempo)

12.5m Reverse Sled Drag + 12.5m Sled Push

Rest 2:00 b/t sets