Warm-up
1 set:
3:00 run, row, bike, or ski

2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats

1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches

3 sets:
3 snatches
– Build to workout load.

Notes
Use the first three sets to move through full range of motion and elevate your heart rate.
Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one. After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1

Wave 2:
75% x 3
80% x 2
80% x 1

Wave 3:
80% x 3
85% x 2
90% x 1

Notes
Welcome to week one of the second 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) Week five will be a deload week and then in week six, we will test our 1-rep snatch.
For the percentages, use a recent max or heavy single.
Rest as needed between percentages and waves.

Workout
For time:
100 AbMat sit-ups
50 overhead squats (47.5/70kg)

5 sets:
:30 weighted march in-place (45/68kg)
100-meter sled push (empty sled)
– Rest 2:00 between sets.

2 sets:
:30 cobra stretch
:30 banded shoulder stretch/side