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Warmup:
30/25 cal machine
20 banded Good Mornings
:30 Wide Grip dead hangs
20 PVC pass throughs
into
Snatch Warm-up:
Hang High Pull + Muscle Snatch + Snatch Balance
3 x (3+3+3) Building into:
Snatch Complex
5 Sets (E90)
1 snatch + 2 Hang snatches
Build up to a heavy successful set*
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5 Snatch Width Grip DL
3x:
Build to a heavy set of 5.
Conditioning
“ISABELLE” (10 Min time cap)
BENCHMARK
For time
30 Snatches (135/95)
Cash out: Coach’s choice
Intent: Moderate to high intensity. Anaerobic capacity. Constant work. This is a test that measures barbell efficiency and short duration power.
Strategy: Think about when you did GRACE. Single modality, one lift the whole way through. What's your game plan? Singles, remember that bar might bounce around a bit, string a few together? How many?
POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
20 KB Swings
15 Banded Good Mornings
20 banded Press
10 Glute bridges
Strict Press
4x10 (building)
Superset
Dips 4x10
Sumo Deadlift (quad focused)
10/8/6/8/10 building to a challenging set of 10
Core:
3 rounds:
25 weighted Sit-ups
:30 Flutter kicks