Friday April 3rd

General Prep
400m Run
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10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
5/5 World's Greatest Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Prep
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Position Snatch (High Hang + Hang + Low Hang)
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Add Loads
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3 Sets
Snatch + 2 Hang Snatch + Overhead Squat
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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

Modifications:
Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across)
Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

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Primer for the Workout: After Snatch
200m Run
5 Power Snatch @ Load 1
3 Power Snatch @ Load 2
200m Run
2 Power Snatch @ Load 3
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"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

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Level 2
For Time
400m Run
30 Power Snatch @ 75/55lb (34/25kg)
400m Run
20 Power Snatch @ 95/65lb (43/30kg)
400m Run
10 Power Snatch @ 115/75lb (52/34kg)

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Level 1
For Time
400m Run
20 Hang Power Snatch @ 45/35lb (25/15kg)
400m Run
15 Hang Power Snatch @ 65/45lb (30/20kg)
400m Run
10 Hang Power Snatch @ 75/55lb (34/25kg)

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Masters 55+
For Time
400m Run
25 Power Snatch @ 75/55lb (34/25kg)
400m Run
15 Power Snatch @ 95/65lb (43/30kg)
400m Run
10 Power Snatch @ 115/75lb (52/34kg)

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Goal: 11-15 min
Time Cap: 17 min

RPE: 8/10
Stimulus: Aerobic Capacity / Progressive Barbell Loading

Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.
Secondary Objective: Consistent 400m pacing across all three runs.

Workout Strategy
"Goldmember" gets heavier every round. The runs split the workout into three distinct barbell challenges and what feels manageable at the first barbell becomes a different test by the third after a good volume of running and barbell reps. Respect the loading.

400m Run: Controlled across all three. The first run feels easy and the third one is earned. Set a repeatable pace and resist the urge to sprint the opener. Athletes who go hard on the first run will feel it when the bar gets heavy.

Power Snatch — Round 1 : Highest volume at the lightest load. Touch-and-go cycling in sets of 5-10 as long as mechanics are clean. Don't let the manageable weight pull athletes into sprinting through reps that will tax the overhead position early.
Power Snatch — Round 2: Sets of 3-5 with short rest. A bump in load after a 400m run means athletes arrive here already working. Prioritize a strong receiving position and strong hip extension on every rep.
Power Snatch — Round 3: Singles are the play with the possibility of ending with a set of 2-4 tng reps. 10 reps is very manageable if the first two rounds were respected. Stay patient, smooth and work on technically sound mechanics even at the end up a challenging workout.

Modifications / Adjustments
Run: Reduce Distance / Adjust to Row (Same Distance) / Adjust to Bike Erg 900/800m / Adjust to Shuttle Runs (12)
Power Snatch: Reduce Load / Adjust to Hang Power Snatch / Adjust to Dumbbell Snatch

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