Weightlifting: Power Snatch + Hang Snatch
Every 2:00 x 5 Sets
1 Power Snatch + 2 Hang Power Snatches
Build from 75% of 1RM Snatch to a heavy single complex for the day.
Conditioning
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Under’s
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: 52.5/35kg
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double under’s and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
3 Sets
6/6 Single Arm Dumbbell Push Press
10/10 Banded Side Rotations
10 Ab Slides
