Friday January 23rd

General Prep
2:00 Cardio Choice
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2 Sets, For Quality
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the World's
8/8 Single KB Staggered Stance RDL
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
Specific Prep
3 Hang Muscle Snatch
3 Low Hang Power Snatch
3 Overhead Squats
6 Ring Rows
3 Burpees
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3 Low Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
:10 Chin Over Bar Hold
3 Burpees
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Then move to Weightlifting Technique and Primer for Workout
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Skill/workout warm up
10:00 EMOM
Minute 1: Snatch
Minute 2: *Chest to Bar Progressions

*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)

Starting @ light loads (35-45% of 1RM Snatch)
Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.

*Chest to Bar
- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
- Set 4: 3-5 Chest to Bar Pull-Ups
- Set 5: 3-5 Chest to Bar Pull-Ups

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Workout
-if you despise snatching, you can do squat clean and jerks. Don't skip because it's snatches.
"The Pit"

For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg

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Level 2:
For Time
10 Rounds
5 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg

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Level 1:
For Time
10 Rounds
5 Ring Rows
1-2-3-4-5-6-7-8-9-10 Hang Power Snatch
5 Lateral Burpees over Bar (Step-Over)
Barbell: 45/35lb, 20/15kg

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Masters 55+:
For Time
10 Rounds
5 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Power Snatch
5 Bar Facing Burpees
Barbell: 75/55lb, 34/25kg
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Goal: 10:00-15:00 minutes
Time Cap: 17 minutes

Stimulus: High-skill barbell cycling under fatigue with gymnastics interference
Workout RPE: 9/10

Primary Objective: Maintain technical consistency on squat snatches as volume increases
Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing

Workout Strategy
“The Pit” demands patience early and composure late. The opening rounds should feel almost conservative, this is where athletes set themselves up for success as snatch volume escalates. Treat the squat snatches as fast singles from the start, even at low rep counts, to avoid accumulating unnecessary fatigue.

Chest-to-bar pull-ups should be unbroken, but if needed proactively break into repeatable sets, to avoid going to failure. Bar-facing burpees are the pace regulator, keep them smooth and rhythmic rather than aggressive. As the workout progresses, the ability to stay disciplined on the snatches and minimize missed reps will be the differentiator. Athletes who respect the early rounds will have room to push in rounds 8–10.

Movement Modifications / Adjustments
Chest-to-Bar Pull-Ups: Reduce Reps / Adjust to Pull-Ups or Banded Chest-to-Bar / Move to Ring Rows or Inverted Rows
Squat Snatch: Reduce Loading / Adjust to Power Snatch / Move to Alt DB Snatch / or lastly adjust to squat cleans or power cleans
Bar-Facing Burpees: Adjust to Lateral Burpees over Bar / Reduce Reps / Adjust to Step-Over Burpees / Move to Lateral Burpees Over Line

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