Monday August 31st

Mondays workout below. Here is weekly preview
Monday: Power snatch EMOM at 70-80 percent, 3 reps on the minute across.
• Wednesday: Power clean plus 2 front squats plus power clean complex in a 14:00 EMOM, alternating with seated box jumps to a high box.
• Thursday: Bench press wave loading, every 2:00 x 5 sets at 70-80 percent.
• Friday: Back squat, every 3:00 x 4 sets of 8 at 67-72 percent.


Conditioning
• Monday: "Shazaam," every 3:00 x 4 sets of row, single arm devils press, and lateral burpees over the dumbbell.
• Tuesday: "Mirror, Mirror," out and back chipper with double unders, wall balls, med ball box step-overs, and strict handstand push-ups.
• Wednesday: "No, I Am Your Father," three descending work sets across deadlift, strict pull-up, and box jump stations.
• Thursday: "The Missing Monocle," 16:00 EMOM of bike, push-ups, GHD sit-ups, and rest.
• Friday: "Looney Toons," 3 rounds of 400m run, American kettlebell swings, and single arm overhead walking lunge.
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General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
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@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
8 Bar Kip Swings
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
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Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar

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Weightlifting
Power Snatch
12:00 EMOM
Minute 1: 3 Power Snatch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Snatch
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.

Workout
"Shazaam"
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)

Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)

Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)


Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
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Workout Strategy
• The row is the throttle; get after it but arrive at the dumbbell able to start immediately, roughly a 5-10 second buffer off your best pace.
• Devil's press is the pace-setter of the workout. Pick a rhythm you can repeat four times and alternate arms cleanly at five reps.
• Lateral burpees are the recovery station, ironically; go low, smooth, and continuous rather than fast and choppy.
• This day hides 80 burpee-style reps, so breathe on the floor and on the way up, do not hold your breath through the snatch portion of the devil's press.
• If a set climbs past 2:20, drop the row target slightly rather than dumping the dumbbell pace; consistency scores here.
Points of Performance
• Row: Strong leg drive with a consistent stroke rate, no opening sprint.
• Single Arm Devils Press: Burpee to a stable one-arm position, then one continuous drive to full overhead lockout with the shoulder actively pressing.
• Lateral Burpees over the Dumbbell: Full extension standing, two-foot takeoff and landing, staying close to the dumbbell to save steps.
Modifications / Adjustments
• Row: 15/12 Cal Bike Erg / 14/11 Calorie Ski Erg or Echo Bike / 6 Shuttle Runs (25/25ft, 7.5/7.5m)
• Single Arm Devils Press: Reduce load before reps / 5 Single Arm Dumbbell Burpees + 5 Single Arm Dumbbell Hang Muscle Snatch (Each Arm)
• Lateral Burpees over the Dumbbell: Lateral Burpee Step Over / Burpee to a Plate or Target / Up-Down with no jump

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