Monday 10/6/2025

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 57-62%
Set 2 - 1.1.1 reps @ 62-67%
Set 3 - 1.1 reps @ 67-72%
Set 4 - 1.1 reps @ 72-77%
Set 5 - 1 rep @ 77-82%
Set 6 - 1 rep @ 77-82%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Option 1:
3-6-9-12-15-18 reps for time of:
Thrusters (96/65lbs)
Toes to Bar

Option 2:
3-6-9-12-15-18 reps for time of:
Overhead Squats (95/65lbs)
Toes to Bar

Goal = < 10 Minutes
Cap = 12 Minutes

If you cannot perform at least 9 unbroken Toes to Bar, adjust the workout to V-Ups, GHD Sit-Ups, or MedBall Sit-Ups (14/10lbs).