THURSDAY

Warm-Up

Broomstick Complex

:30:30 Prayer Stretch

10 Pass Throughs

10 Good Mornings

10 Back Rack Jump Squats

10 OH Squat

Barbell Primer (Snatch)

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

- Slow Snatch Pull

- Squat Snatch 

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

10:00 EMOM

1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch

Extra Instructions

We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

"Achilles Heel"

Fitness

10 Rounds for Time

5 Hang Power Snatch

10 Wall Balls

Barbell: 20/15kg

Wall Ball: 6/4kg, 10/9ft

Performance

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 60/40kg

Wall Ball: 9/6kg, 10/9ft

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Each round in sub 1:00

Secondary Objective: Consistent pacing across all rounds

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.