MONDAY

Warm-Up:

2 Sets, Rotating Stations (5:00)

30 seconds @ Each Station

15 seconds Transition between

- Jump Rope

- Extended Reverse Plank Bridge

- Deep Squat with Thoracic Rotation

Barbell Primer (Coach Led)

3-4 Sets

High Hang High Pull + High Hang Muscle Snatch + Overhead Squat

Hang Snatch High Pull + Hang Power Snatch + Overhead Squat

Low Hang Squat Snatch + Snatch Balance

Then ...

Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight

Weightlifting

Every 2:00 x 5 Sets

3 Position Squat Snatch

Set 1: 65%

Set 2: 70%

Set 3: 70%

Set 4: 75%

Set 5: 75%

*High Hang, Low Hang, Floor

Extra Instructions / Goals

% is Based On 1RM Squat Snatch

The most important position here is emphasising the High Hang Position and focusing on a vertical drive on the barbell and developing speed into the receiving position.

Video Support:

High Hang Position - Snatch/Clean

Conditioning

Performance

For Time

16-14-12 Alternating Single Arm Devils Press 

*75 Double Under’s

Fitness

For Time

12-10-8 Alternating Single Arm Devils Press 

100 Single Under’s

Load: 22.5/15kg

Goal / Objectives / Notes

Goal: 6:00-8:00 

Time Cap: 12:00

Stimulus: Sprint Couplet / Interference

RPE: 8/10

Primary Objective: Complete each set of Devils Press in minimal sets and minimal rest between sets. This is the primary movement focus for the day. 

Secondary Objective: Maintain unbroken Double Unders

This workout is meant to be a sprinty style workout with the focus on the Devils Press. We need to stay engaged and on top of the Dumbbell. It will take a lot of extra effort to not walk away from them and try to chalk up often. Focus on engagement and how to stay moving without major breaks.

Optional Accessories

For Quality:

4 Sets

:15 Parallette L-Sit

6/6 Single Leg Hip Thrusts, Moderate Load

-rest :30 b/t sets-

Place a dumbbell or barbell on your lap for the hip thrusts.