2:00 Cardio Choice
10 PVC Pipe Around the Worlds
:15/:15 second Standing PVC Pipe Prayer Stretch
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2 Sets: For Quality
5/5 Single Arm Dumbbell Snatch
5/5 Single Arm Dumbbell Strict Press
10 Hollow Rocks
10 Arch Rocks
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Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Strict Press
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3 Sets: Building Loads
1.1.1 Power Snatch, building to 70%
3-5 Strict Press, building to 70%

24:00 EMOM
minute 1: 1.1.1 Power Snatch (the dot means rest 7-10 seconds between lifts) so 1 rep, wait 7-10 seconds, 1 rep, wait 7 to 10 seconds, 1 rep done.
minute 2: *Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest

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Strict Press
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

Power Snatch @ 70%+ of 1RM Power Snatch
Weighted Sit-Ups: 25/15lb, 12/7kg

Goal: Build to 80-85% on the Power Snatch
Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.
Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.
Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.
RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.
Workout Strategy Notes:
Power Snatch: Focus on crisp, efficient pulls. The 1.1.1 format encourages resetting between reps to reinforce technique and avoid rushed lifts.
Strict Press: Stay engaged through the midline and control the bar path. The final two sets should feel near max effort but still maintain strict form.
Weighted Sit-Ups: Maintain core engagement throughout the movement. Choose a weight that allows for smooth reps without excessive strain on the lower back.