MONDAY – SNATCH + PRESSING (90 min)
Pre-Warm-up (15 min):
Shoulder mobility: (3 sets)
15 x band pull-aparts
10 x shoulder dislocates with band
10 x arm circles each direction
10 x scapular push-ups
10 x wall slides
Hip mobility:
10 x hip circles each leg
10 x controlled hip flexor stretch each side
10 x supine hip rotations each side
Back mobility:
Cat-cow flow 10 reps
Bird dog 8 each side
Warm-up (15 min):
500m row moderate pace
10 x PVC pass throughs
Snatch progression with PVC/Empty Barbell:
10 x OHS position
10 x behind neck press
10 x snatch balance
Strength/Skill (30 min):
Snatch Balance: 4x
Build to 70% of snatch 1RM
Power Snatch: 5×2
Build to 75% of 1RM
Push Press:
4×4 @75-80% 1RM
Focus on lockout and bar path
WOD (20 min):
“The Countdown”
EMOM 15:
Minute 1-3: 50s Assault Bike + 10 DB Push Press
Minute 4-6: 40s Assault Bike + 8 DB Push Press
Minute 7-9: 30s Assault Bike + 6 DB Push Press
Minute 10-12: 20s Assault Bike + 4 DB Push Press
Minute 13-15: 10s Assault Bike + 2 DB Push Press
Score is total calories on bike + total reps
Cool-down (10 min):
400m row light pace
Shoulder mobility flow:
30s child’s pose
30s downward dog
30s thread the needle each side
Final stretching sequence (30-40s each):
Doorway pec stretch
Cross-body shoulder stretch each side
Overhead tricep stretch each side
Kneeling lat stretch each side
Forward fold
Spinal twist each side
Prone thoracic extension hold