FRIDAY

Warm-Up

2:00 Machine of choice

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Segmented Squat Snatch (Below Knee)

- Low Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

Squat Snatch Complex

Every 2:00 x 5 Sets

1 Segmented Snatch

2 Low Hang Snatch

Extra Instructions

Perform @ 75%+ of 1RM Snatch

Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

Fitness

For Time

10-8-6-4-2

Kneeling Box Piked HSPU

Deadlifts 

*10 Hanging Knee Raises to Finish Each Round

Barbell: 80/60

% on Deadlift should be no higher than 70% of 1RM

Performance

For Time

10-8-6-4-2

Strict HSPU

Deadlifts 

*10 T2B to Finish Each Round

Barbell: 125/85kg

% on Deadlift should be no higher than 70% of 1RM

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

Notes: We are working into a fun triplet here with the focus on a "Diane" feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.