Mobility and Body Heat (4 minutes)
1:30 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets For Quality
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the Worlds
5 PVC Pipe Overhead Squats
5 Squat Jumps
:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang
8-10 Ring Rows

Coach lead Barbell Warm up

Strength
Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch

% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight

workout
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 135/95lbs (61/43kg)

Level 2:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 95/65lb, 43/30kg

Level 1:
For Time:
60 Wall Balls
45 Ring Rows
30 Hang Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00
Time Cap: 15:00

RPE: 10/10
Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches
Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:
This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.