MONDAY AKL x PRVN

MOBILITY/SPECIFIC PREP

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills, Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height (Use red stools)

into.. 

2-3 Sets , with an Empty Barbell

3 Hang Muscle Snatch 

3 Snatch Grip Push Press 

3 Snatch Balance 

3 Squat Snatch

WEIGHT LIFTING + SNATCH COMPLEX

Power Snatch + Squat Snatch + Overhead Squat

Every 90 seconds, 10 Sets 

Sets 1-4: 2+1+1 @ 60-70% 

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

Points of Performance / Extra instructions

Percentage is based on your 1-rep max Power Snatch. Please do not complete touch and go reps today.

The first rep number represents the Power Snatch & the second rep number represents the Squat Snatch, Third number represents the Overhead Squat

The focus today is on replicating the same Power and intensity you give on the Power Snatch and following that through into the Squat Snatch. Focus mainly on your leg drive and being patient through your pull.

STRENGTH/CONDITIONING

"Pet Detective"

16:00 minute EMOM, Alternating Movements

minute 1: 8/6 Wall Facing Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups 

minute 3: 12 Dumbbell Bench Press 22.5/16kg

minute 4: Max Calorie Echo Bike