Primary Training Session
Get Moving || Warm-Up
Spend 1-3 minutes on each of the following mobility pieces (on each side where applicable):
–Thoracic Twists
–T-Spine Pulse on Bench
–Twisted Cross Pec Stretch
Followed by…
Two rounds of:
10/7 Calorie Bike or Row
10 Weighted Y’s, T’s and W’s (2.5lbs at most)
10 Goblet Hold Good Mornings
10 Goblet Hold Alternating Lateral Lunges (5/leg)
Followed by…
Two to Three sets of:
Snatch Grip Romanian Deadlifts x 3 reps
High Hang Snatch High Pulls x 3 reps
Hang Power Snatch x 3 reps
Low Hang Squat Snatch x 3 reps
Snatch Grip Push Press x 3 reps
Overhead Squat x 3 reps
*Empty bar up to 95/65lbs
A.
Every 2 minutes, for 10 minutes (5 sets of):
Snatch Balance x 2 Reps
*Start around 55-60% and build based on quality.
Rest until the 15:00 mark, then…
Every 90 seconds, for 12 minutes (8 sets of):
Set 1: Snatch x 1.1.1 @ 64%
Set 2: Snatch x 1.1 @ 70%
Set 3: Snatch x 1 @ 76%
Set 4: Snatch x 1.1.1 @ 70%
Set 5: Snatch x 1.1 @ 76%
Set 6: Snatch x 1 @ 82%
Set 7: Snatch x 1.1 @ 79%
Set 8: Snatch x 1 @ 84%
*1.1.1 = 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep
*1.1 = 1 rep, rest 10 seconds, 1 rep
B.
Every 2:30 for 5 sets:
Back Squat x 5 reps @ 65-70%
C.
Option A:
Complete as many rounds and reps as possible in 9 minutes of:
1 Snatch (205/145lbs)
3 Toes to Bar
2 Snatches (205/145lbs)
6 Toes to Bar
3 Snatches (205/145lbs)
9 Toes to Bar
…etc. adding 1 snatch and 3 toes to bar each round.
Option B:
Complete as many rounds and reps as possible in 9 minutes of:
3 Snatches (135/95lbs)
3 Toes to Bar
6 Snatches (135/95lbs)
6 Toes to Bar
9 Snatches (135/95lbs)
9 Toes to Bar
…etc. adding 3 reps to both movements each round.
D.
Three sets of:
20-30 Single Leg Banded Hamstring Curls (each leg)
60 Second Chinese Plank Hold
Rest as needed
Conditioning Training Note
We see workouts like this pop up in online qualifiers all the time. It’s a classic “trap” workout. The first few rounds are cake because the reps are low, but all that volume adds up over time and if you don’t pace it correctly you’ve redlined too early and the bigger reps turn into too many sets. Your goal should be to maintain consistent pacing for the entire 9 minutes. If you’re resting too much from 5 minutes on you didn’t pace it correctly. You’ll know if you’re resting too much :).