General Warm Up (5-12)
2 rounds:
:30 Row (increase pace each round)
Rest :15
:30 Banded Muscle Snatch
Rest :15
:30 Jump Rope (singels, crossovers, dubs, etc)
Rest :15
:30 Air Squats (round 2 do banded OHS)
Rest :15
Specific Warm Up (12-26)
Squat Snatch:
With PVC, top to bottom squat snatch
5 Overhead Squat
5 Snatch Push Jerk
5 Snatch Balance (full depth)
5 Scarecrow to Pull Under
3 Hang Squat Snatch
grab bar…
3 Hang Power Snatch
3 Hang Squat Snatch
3 Squat Snatch
then build to workout weight
PVC progression:
RX: (28-58)
30:00 EMOM
1. 3 Squat Snatch
2. 12 Bar facing Burpee
3. 15/12 Cal Row
4. 50 Double Under
5. Rest
6 rounds
Intermediate:
30:00 EMOM
1. 3 Squat Snatch
2. 8 Bar facing Burpee
3. 12/10 Cal Row
4. 20 Double Under or 50 single unders
5. Rest
6 rounds
Baseline:
30:00 EMOM
1. 3 Squat Snatch
2. 6 Bar facing Burpee
3. 8/6 Cal Row
4. 30 line jump overs or 30 single unders
5. Rest
6 rounds
200m Run
20 Curtsy lunge
30 Banded tricep push down
30 Banded bicep curl
20 Banded good morning
20/15 Cal Bike
4 rounds for quality
Then accumulate 2:00 in the bottom of squat (resting position, not active)
Today demands both skill and capacity. Over the course of this 30 minute EMOM, athletes must find the balance between challenging themselves and selecting numbers they can successfully maintain from start to finish. The goal is consistency across all six rounds, not just a strong opening effort.
The snatch load should be the primary challenge today. Singles are completely acceptable and athletes should consider working around 80% of their 1RM if technique allows. On the conditioning stations, athletes who view the prescribed calories, burpees, or double unders as easy should consider scaling up rather than down. Remind athletes to think long term. If the first round feels like a stretch, there is a good chance the workload will become unsustainable as fatigue accumulates. The best scores will come from smart choices and consistent execution throughout the entire workout.