Friday, April 3rd, 2026
Weightlifting
Snatch
Every 2:00 x 5 Sets
Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.
The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set
Conditioning
“Goldmember”
For Time
400m Run
30 Power Snatch @ 95/65lb (43/30kg)
400m Run
20 Power Snatch @ 115/75lb (52/34kg)
400m Run
10 Power Snatch @ 135/95lb (61/43kg)
Score = Total Time
Optional Accessories
For Quality
4 Sets:
10 Banded Cuban Rotation and Press
10-12 Reverse Nordic Curls
15 Wall Tibialis Raises
