MONDAY

Warm-Up

2:00 machine of choice then..

• Get athletes to set up with a Broomstick + Barbell

1 Set, For Quality

10 PVC Pipe Pass Throughs

10 PVC Good Mornings

10 PVC Overhead Squats

Barbell Primer

2 Rounds

4 Muscle Snatch

4 OH Squats

3 Hang Power Snatch

3 Hang Squat Snatch

2 Power Snatch

2 Squat Snatch

Weightlifting

Squat Snatch

On a 15:00 Clock

5-4-3-2-1 Touch & Go, For Load

Rest as needed

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM.

Record Each Working Weight / Total Load is Score

Conditioning

Fitness

10 Rounds for Time

3 Power Clean

8 Wall Balls

Performance

10 Rounds for Time

3 Power Snatch 60/40kg

10 Wall Balls 9/6kg

Objectives / Stimulus / RPE / Workout Strategy

Time Domain: 10:00-15:00

Time Cap: 18:00

Stimulus: Quad Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

Strategy: We should maintain quick singles across for the entirety of this workout with the goal of staying unbroken for the Wall Ball Shots. We will be looking to keep rest minimal and try to just stay breathing between movements. The fastest athletes on the day will be able to tackle the Snatches in under 20 seconds and the Wall Balls in under 40 seconds with the goal of finishing at or below 10:00. Most athletes will need to navigate the fatigue and settle into a pace early as the volume here can get grindy and really make this a challenging workout.