Monday March 18th

3 minutes machine the
2 Rounds with PVC
20 pass throughs
20 around the worlds
10 OHS

Warm up

“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats

Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Snatch + 1 Hang Snatch + 2 Overhead Squats
Start @ 70% of 1RM and increase to a “Heavy” for the Day

Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: 95/65lb

Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within
10 seconds of each other.

Athlete Notes + Workout Strategy:
The focus today will be to hit the 6 Snatches as touch and go reps before tackling a
quick set of 8 Toe to Bar then working back to the barbell for an unbroken set of 10
Thrusters. If we are looking at this in terms of how long each movement should take we
are assuming that each is to be done in under 30 seconds with our faster athletes
pushing to finish each set within the minute. The need to maintain pace, technique and
speed is the primary objective, so even reducing the reps by 1 on each movement would
allow for greater consistency and the ability to hit the intended stimulus.