TUESDAY LIFT

General Prep

2:00 Cardio Choice

-

2 Sets

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

2 Wall Walks + 10 sec Wall Facing Handstand Hold

:30 Jump Rope

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

2 x 3 Position Power Snatch (Hang + Low Hang + Floor

Snatch Primer

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

Power Snatch

4 Sets @ 70-80%

3 Sets @ 80+%

3 Sets @ 85%

% is Based on 1RM Power Snatch

Every 90 seconds x 10 Sets

2 Snatch Pulls

1 Power Snatch

-rest :15-

1 Power Snatch

Conditioning

For Time

20-16-12-8-4-2

Alternating Dumbbell Snatch

Box Jump Overs

Dumbbell: 22.5/15kg

Box Height: 24/20in

Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasising hip extension, quick turnover, and agility.

RPE: 9/10

Primary Objective: Unbroken snatches, fast and steady box jump overs

Secondary Objective: Minimise transition time between movements.