General Warm Up (5-12)
3 rounds:
5-5-5 Squat (feet together, normal stance, wide stance)
20 Plate Hops
10 Bend and Bow
20 Walking Lunge
Specific Warm Up (12-25)
Snatch:
8 DB Deadlift (each arm, btwn legs)
5 DB High Pull (each arm)
5 DB Strict Press (each arm)
3 DB OH Lunge (each leg)
5 Hang Snatch (each arm)
1 Complex (each arm, light load to get feel)
DB Snatch:
Find workout weight, do 4-8 Alternating DB Snatch to work cycling technique
Dubs:
:15 Singles, :15 Alternating feet, :15 singles
Rest :15-:30
:15 Singles, :15 Right Leg, :15 Left Leg
Rest :15-:30
:15 Crossovers Singles, :15 Singles, :15 Crossover Singles
Rest :15-:30
:30 Dubs
Wallball:
5 Front Squat with wallball
5 Pushballs (Dip, drive, throw to mark)
5 Wallballs
Strength (26-38)
Single Arm DB Complex
5 sets:
1 Deadlift + 1 Power Snatch + 1 Hang Snatch + 1 OH Lunge Right Leg + 1 OH Lunge Left Leg
*Must be unbroken. Both arms do the same load before increasing. 5 sets each arm. Build to heaviest weight possible.
(40-52)
12:00 AMRAP
Alternating DB Snatch (50/35lb.)
Wallball (20/14lb.) (10/9ft.)
Double Under 36 (each round)
3,6,9,12,15,18 ect.
Flow: 3 snatch, 3 Wallball, 36 DU, 6,6,36,9,9,36…etc.
Intermediate: 35/20lb. DB, 14/10lb. MB, 20 Double Unders
Baseline: 15/10lb, DB, 10/6lb. MB, 36 plate hops or single unders
(52-60)
1:00 Banded Lat Stretch (each side)
1:00 Pancake
3 Rounds (approx. 6–7 minutes each)
Move slowly, breathing through the nose. No rest between movements — just flow.
Movements:
90/90 Hip Switch to Hip Lift ×6 each side
Cat-Cow ×10 slow reps
World’s Greatest Stretch ×3 per side
Cossack Squats ×8 total
Banded Shoulder Opener (1:00 per side)
Jefferson Curl ×8 slow reps
Deep Squat Hold + Reach (:30 hold, alternating arm reaches overhead)
Notes:
- Focus on breathing and control — not range or speed.
- Keep movements smooth and intentional.
- The goal is circulation, mobility, and nervous system reset — not fatigue
(0-5)
Mixed modalities at its finest. It won’t be loads that limit you here, and it won’t be skills–it should be the combination in which you can blend your pacing and engine. The goal is to keep moving and scale to a double under prescription or single unders that allow for :30 or below amount of work each time at the rope.