Warm-Up

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch 
Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch
We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

“Achilles Heel”

10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 135/95lb, 61/43kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 95/65lb, 43/30kgWall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
10 Rounds for Time
5 Hang Power Snatch
10 Wall Balls
Barbell: 45/35lb, 20/15kgWall Ball: 14/10lb, 6/4kg, 10/9ft

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Each round in sub 1:00

Secondary Objective: Consistent pacing across all rounds

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.

PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag
15/15 Banded Terminal Knee Extensions
30 second Weighted Wall Sit