Warm up
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
1:00 wrist stretch

Then
3 Sets, Building Loads
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch

Then take a few minutes to build to starting weight

Weightlifting

Snatch Complex
Every 2:00 minutes, 5 Sets
2 Hang Power Snatch + 1 TnG Squat Snatch
Perform all sets between 80-90% of 1RM Power Snatch.
*tng means dont drop the bar and reset between your last hang power snatch and your squat snatch, touch the bar to floor and go

“Momentum”
7 Rounds for Time
7 Hang Power Snatch
9 Push Press
35 Double Unders

Barbell: 95/65lb, 43/30kg
Goal: 7:00-11:00
Time Cap: 12:00

Primary Objective: Remain Unbroken on all movements

Secondary Objective: Complete each round of the triplet in under 1:45

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

Athlete Strategy, Workout Flow and Notes-
The focus today is to push the pace on the transition between the Hang Power Snatch to the Push Press, before taking a quick break and breath before grabbing the jump rope to get into the 35 dubs to finish each set. Work the transition back to the barbell and try to keep that intent and pace as you go through the workout. Keep the weight to a manageable load that allows clean cycling patterns and movements.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose