DOUBLE STRENGTH DAY
*if you need that dose of cardio you can row or run AFTER
Body Heat + Mobility (5-7 min)
2 Sets
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings

Barbell Specific Warm up, coach lead
Then
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70-75% performing Complex
Squat Snatch
Hang Squat Snatch
Squat Snatch

Snatch Complex
Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch
1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+

Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE