What to expect this week (Monday Workout below)
What to Expect This Week:
Monday: 5RM “Touch N’ Go” Power Snatch and Open Style Triplet
Tuesday: Back Squat 10RM and challenging grip and quad stamina burner
Wednesday: Bench Press 10RM, Followed a challenge midline and upper body midline conditioning piece
Thursday: The return of the 40:00 EMOM, with a bit of a twist to the style!
Friday: Open Style flow and style progressive workout centered around upper body pulling gymnastics and leg stamina
General Movement Prep (3-5min)
2 Sets: For Quality
:30 second Jump Rope
20 Bear Plank Shoulder Taps
:20 second Extended Plank Reverse Bridge
10 Alternating Scorpion Stretch
–
Specific Prep (4-6min)
16 Double Unders or 32 Single Unders
10 Alternating Down Dog Toe Touches
6/6 Dumbbell Hang Snatch @ Warm-Up Loads
16 Double Unders or 32 Single Unders
4-6 Pike Push-Ups
8 Alternating Dumbbell Snatch @ Warm-Up Loads
Specific Barbell Prep : Suggested Progression (4-6 min)
3 Hang Muscle Snatch
3 Low Hang Power Snatch
-Add Loads-
Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM
Weightlifting
Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch
Building to a Heavy for the Day
We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.
Workout
12:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
12:00 AMRAP
4 Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 35/25lb, 15/12kg
Level 1:
12:00 AMRAP
4 Box Piked Handstand Push-Ups
8 Alternating Dumbbell Hang Snatch
48 Single Unders
Dumbbell: 25/15lb, 12/7kg
Goal Rounds:
Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.
Stimulus:
The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.
Strategy:
Wall Facing Handstand Push-Ups should be performed with control, avoiding excessive time under tension.
Dumbbell Snatches should be smooth with a strong hip drive and seamless hand transitions.
Double Unders require composure; staying relaxed will prevent unnecessary trip-ups and keep the pace steady.
The focus should be on moving consistently with smart pacing and a strong push in the final minutes.