Mondays workout posted below the weekly preview
Monday
3 Position Snatch (Hang, Low Hang, and Floor) with an emphasis on speed through the middle and a strong receiving position. Conditioning focuses on metabolic conditioning with a cycling Power Snatch workout.
Tuesday
Bar muscle-up skill work (box transition and banded) followed by a long, aerobic conditioning piece (“Boone’s Gauntlet”), combining running, muscle-ups, double unders, and Echo Bike.
Wednesday
A combination of strict and push press strength work, followed by plyometric push-ups. Conditioning emphasizes core stability and endurance with kettlebell, renegade row, and GHD sit-up EMOM.
Thursday
Pause front squats to build positional and absolute leg strength, combined with a conditioning piece that includes squat cleans and rowing.
Stimulus: Leg strength and endurance.
Friday
Focus: Handstand walk skills with progressions targeting shoulder stability and control, followed by a conditioning AMRAP mixing strict pull-ups, handstand walks, and kettlebell swings.
Stimulus: Upper body endurance, skill development, and aerobic conditioning.
General Prep
2:00 Cardio
10 PVC Pipe Pass-throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
20 Plank Shoulder Taps
10 Alternating Box Step-Ups
10 Air squats
Specific Prep
w/PVC
5 Dip Shrug High Pull
5 High Hang Muscle Snatch
5 Overhead Squat
5 Snatch Balance
5 sets of this complex
-high hang snatch, mid hang snatch, snatch from shin
Get to Working Loads
3 Position Snatch
Hang + Low Hang + Floor
*can drop the bar on the 3rd rep when lifting from the floor.
Every 90 seconds x 8 Sets
1+1+1 @ 70%+
Looking to build to a heavy for the day
% of 1RM Snatch
Workout
“Mobile, Agile, Hostile”
For Reps:
10:00 AMRAP
6 Burpee Box Jump Overs
12 Wall Balls
2-4-6-8… Power Snatch
Box Height: 24/20in
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Power Snatch 135/95lb, 61/43kg
Level 2:
Box Height: 24/20in
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Power Snatch 95/65lb, 43/30kg
Level 1:
For Reps:
10:00 AMRAP
6 Burpee Box Step-Overs
12 Wall Balls
2-4-6-8… Hang Power Snatch
Box Height: 24/20in
Wall Ball: 14/10lb, 6/4kg
Power Snatch 75/55lb, 34/25kg
Masters 55+
For Reps:
10:00 AMRAP
6 Burpee Box Jump Overs
12 Wall Balls
2-4-6-8… Power Snatch
Box Height: 20in
Wall Ball: 14/10lb, 6/4kg
Power Snatch 75/55lb, 34/25kg
Stimulus and Objectives:
Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind
RPE: 9/10
Primary Objective: Sustain consistent pacing on the BBJO and Wall Balls
Secondary Objective: Sustained quick singles and efficient technique on the barbell.
Workout Strategy:
This 10:00 AMRAP builds quickly, the snatches climb in reps, while the burpee box jump overs and wall balls remain fixed. That means as fatigue builds, the barbell becomes the primary time drain.
The first 3 rounds (2-4-6) should move quickly, athletes should be tackling fast singles and stay calm even in the early rounds.. In the 8s and 10s, the Snatches become the priority in terms of pacing and staying on top of the bar as this will become the primary time drain.
The Burpee Box Jump Overs should be smooth and steady, while attacking the Wall Balls as unbroken sets throughout. This along with the quick singles on the Power Snatch will help to maintain pace throughout the AMRAP.
Movement Modifications:
Burpee Box Jump Overs: Adjust the Box Height, move to Step-Overs, or even move to Elevated Burpee Box Step-Overs.
Power Snatch: Start by reducing the load. If needed, modify to a hang power snatch or dumbbell snatch for athletes with mobility or skill limitations.
Wall Balls: Reduce weight or target height first. If needed, scale volume to 10 reps and as a last mod we can move to Air Squats.