THURSDAY

Warm-Up

400m Run

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Broomstick Warmup

Prayer Stretch

Pass Throughs

Round The World

Good Mornings

OH Lunges

OH Squats

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2 Sets, For Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

5 Overhead Squats

7 Bar Kip Swings

9 Hollow Rocks

Weightlifting

Performance

8:00 EMOM

1 Power Snatch + 1 Overhead Squat

Perform @ 70%+

Fitness

8:00 EMOM

1 Power Clean + 1 Front Squat

Perform @ 70%+

Extra Instructions

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

"Saw Red"

Fitness

15:00 AMRAP

400m Run

10 Front Squats

-Unbroken Set of Kipping Knees

Performance

15:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 60/40kg

Score = Total Reps

Each Run = 10 Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 120+ Reps 

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10