OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
5 Cat/Cows
:30 Childs Pose
1:00 EZ walk

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

Push press 5 RM, then 3x3 @ same weight

superset, 5x 8 hollow body pos. band pull over
8 banded face pull

10' EMOM
1: 1 slow eccentric / 3-5 strict pull up
2: 5/5 heavy gorilla row

Alternate A1 / A2

A1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3
Rest 1:00 before A2
A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR on all sets), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.
Notes (A2).
– These are deload sets, stick to the RIR guidance

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees
– Rest 0:20 between rounds –

5:00 Echo bike @ increasing pace
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
2 rounds @ workout weight
4 Thrusters
4 Power cleans
4 Overhead squats
4 Push jerks
4 Front squats
4 Bar facing burpees
1:00 Assault bike after each round
* This is not a complex, reset briefly on the ground between each movement.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Prayer Stretch on Box
MIN 2 - :45 Calf or Foot Roll/Ball
MIN 3 - :45 Alt. Wrist Rotations

In teams of 2

1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar

Time cap: 40 mins

For total reps

• On a 2-minute clock
  • 20/25-calorie Echo bike
  • Max deadlifts in the remaining time
• Rest 4 minutes between rounds

♀ 205 lb
♂ 275 lb