FRIDAY

Warm-Up

:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

– 

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

3 Box Jumps, Building in Height

– 

Then Add Loads, Coach Cued through 2-3 sets

2 Snatch Pulls

Rest 10 sec

1 Snatch

Weightlifting

Power Snatch

Every 90 seconds x 8 Sets

2 Snatch Pulls, Touch & Go

Rest 10 seconds

1 Power Snatch

CONDITIONING

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball:  9/6kg

Barbell: 102.5 /70kg

Box Height 30/24''

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective: Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.