0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Hang Snatch High Pulls

5 Hang Power Snatch

5 Good Mornings

—then—

3 Power Snatch at 50%

2 Power Snatch at 55%

1 Power Snatch at 65%

Olympic Lifting:

Every 90 seconds for 7:30 (5 sets):

3 Power Snatch

—90 seconds transition to the 9:00 mark—

EMOM 3:

12 Banded Face Pulls

*balancing pulling with any pressing or overhead movement is essential for shoulder health

*70% and build on snatch

Rx: work touch n’ go

Scaled and Beginner: single reps

*NOTE: touch n’ go reps can be very detrimental to newer lifters, I will always take things like this into condsideration

Workout:

8 Rounds For Time:

8 Alt. DB Snatch

8 DB Overhead Squat

8 Toes to Bar

*Pace: 12:00, Solid: 13:30 , Limit: 15:00

*try to remain unbroken on the snatch, keep the dumbbell in your hands for 4 on your right and 4 on your left for the overhead squats, if mobility is the biggest limiting factor then keep the weight and go to goblet squats

*if it will take more than two sets on the T2B then look to a scaling option, but always do as many T2B as you can each set…for example if you can string 2 T2B then do that before scaling

Beginner: 25/15 and/or goblet squats with heavier DB, Lying Straight Leg Raises

Scaled: 35/20 and/or goblet squats with heavier DB, Hanging Straight Leg Raises

Rx: 50/35

Rx+: 10 Single DB squat snatch @50/35, 10 T2B