2:00 Cardio Choice
Double Strength Day!
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20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Specific Barbell Prep and Primer (8-10 minutes)
With Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push-Press
3 Overhead Squat
3 Hang Power Snatch
3 Hang Squat Snatch
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Add Loads so that the barbell is off the floor
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2 Sets: With Light Loads
1 Pause Snatch (2 sec @ the Knee)
1 Slow Pull Snatch
1 Snatch
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Build to Starting Weights

Weightlifting
Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.
Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.
Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.