Warm-Up
2 Sets, For Quality
250/200m Row
10 Squat Y’s, Light Load
Into..
Barbell Primer
3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a heavy
Power Snatch
Overhead Squat
Squat Snatch
Weightlifting:
Take 10:00 minutes to Build to a Heavy
Power Snatch + Squat Snatch
Starting @ 60% of Power Snatch
*Not TnG
Level 2:
2 x (Power Snatch + Overhead Squat)
Level 1:
3 Hang Power Snatch + 3 Overhead Squat
Conditioning
"Without Me”
Every 7:00 minutes for 21:00 minutes, 3 Sets
8 Power Snatches 40/30kg
16/12 Push-Ups
500/450m Row
16/12 Push-Ups
8 Power Snatches 40/30kg
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessory Work
3 Sets, For Quality
8 Hang Snatch High Pulls, moderate load
12 DB Hex Press
Rest as needed between exercises
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