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Mondays workout is below, but here is your week in review.
Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy position work
Wednesday: Deadlift + Bench Press Alternating EMOM – Foundational power and horizontal pressing
Friday: Back Squat EMOM – Rebuild position and strength under moderate load

Conditioning Focus:
Monday: Snatch + Box + Overhead Squat Triplet – Barbell cycling meets repeatable pacing
Tuesday: Row + RMU Conditioning – Gymnastic volume, midline conditioning, and aerobic capacity
Thursday: Handstand Walk Intervals – High-skill movement amidst long grind-style intervals
Friday: “Closer to the Sun” – Barbell and gymnastics stamina benchmark re-test

General Prep
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps

Strength
Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Level 2:
As prescribed
Level 1:
Every 2:00 x 5 Sets
Hang Snatch Pull + Hang Power Snatch + 2 Overhead Squats

Workout
***YOU DO NOT HAVE TO OVERHEAD SQUAT IF YOU STRUGGLE WITH THAT MOVEMENT! FRONT SQUAT OR BACK SQUAT IF YOU WANT
“Red Pill or Blue Pill”
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
10 Hang Power Snatch
10 Box Step-Ups
10 Back Squats
Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
Workout Strategy:
Approach each round as a controlled sprint. Choose a barbell weight that allows for at least 6–10 unbroken reps on the power snatches and ideally an unbroken set on the overhead squats. Transitions between movements should be immediate—no wasted time. Step down on the box jump overs to conserve energy and keep rhythm. Maintain a strong, braced position on the overhead squats, focusing on shoulder stability and midline engagement. Use the 1:00 rest wisely, breathe deep, shake out the legs, and reset your grip. The goal is consistency across all five sets, not a blowout first round followed by a fade.
Movement Modifications:

Overhead Squats: Modify to front squats, dumbbell overhead squats, or reduce load if mobility/stability is a limiting factor.

Power Snatch: Scale load or adjust to hang power snatches or single-arm dumbbell snatches.

Box Jump Overs: Step-ups or step-overs for athletes with impact or knee/ankle limitations; adjust box height as needed.