Monday February 2nd

**DONT SKIP TODAY IF YOU DONT LIKE OVERHEAD SQUATS AND/OR SNATCHING. We have modifications
Weekly preview-Monday's workout is below
Monday: Snatch mechanics + overhead stability + high-skill gymnastics repeatability
Tuesday: Aerobic repeatability (row) + light unilateral stability + jump rope rhythm
Wednesday: Push press exposure + short Open-style ladder (C&J + TTB)
Thursday: Back squat wave loading + unilateral step-up/bike intervals with rising wall-walk fatigue
Friday: Open-style triplet (deadlift + pull + wall ball) with shifting limiter

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General Warm-Up:
2:00 Cardio Choice
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
10 Bootstrap Squats
:15/:15 Active Scorpions
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2 Sets
6 Scapular Pull-Ups
6 Bar Kip Swings
6 /6 Single Arm Rotational Ring Rows
6 Ring V-Outs
6 Bulgarian Ring Rows

Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Balance to 2-4-6in Drop (Power Positions)
- Overhead Squat

Then Add Loads to the Floor
4 Sets: Building to 70%
1 Snatch Lift Off
1 Slow Pull Power Snatch
1 Overhead Squat

The goal here is to really spend the time working on positions, speed through the middle and a quality turnover here into the Snatch. The focus here is on control off the floor and then speed once you past the knees. Think about the lift from the floor to the knee as setting up the Snatch more than developing maximal speed. We need speed from the knees through the hips and into the turnover.
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Strength
Power Snatch + Overhead Squat
Every 1:30 x 6 Sets
3+1
Starting @ 70% of Power Snatch
Increase to heavy for the day

Comp + L3: Tng Power Snatch
L2 + Masters 55+: Quick Singles on Snatch
L1: 3 Hang Power Snatch

Modifications:
- Move to the Hang Power Snatch instead of Power Snatch from the Floor
- Adjust to Alt Dumbbell Snatch

- Move to Power Cleans
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SKILL BEFORE WORKOUT
Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips
- Banded Bar Muscle-Ups
- Box Bar Muscle-Up
- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

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"The One"

10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Bar Muscle-Ups
Barbell @ 135/95lb, 61/43kg

Score =Total Reps Completed
Level 2:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Chest to Bar Pull-Ups
Barbell @ 95/65lb, 43/30kg

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Level 1:
10:00 EMOM
Minute 1: 10 Goblet Squats
Minute 2: 6-8 Inverted Rows
Kettlebell: 53/35lb, 24/16in


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Masters 55+:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: -Big Unbroken Set of Strict Pull-Ups

Barbell @ 75/55lb, 34/25kg

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Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue
RPE: 8/10

Primary Objective: Maintain technically sound overhead squat positions every round
Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.

Workout Strategy
“The One” is a precision-based EMOM that rewards athletes who respect positioning and rhythm. The overhead squats should feel controlled and deliberate. Brace hard through the midline, stay tall in the bottom, and avoid rushing the reps just to beat the clock.

Bar muscle-ups are the separator. Choose a rep range you can repeat across all five working rounds without missing. Short, efficient sets with clean transitions will outperform aggressive attempts that lead to no-reps or failures. The key is repeatability, not max effort.

Athletes who keep both minutes predictable and calm will extract the most from this session.

Movement Modifications / Adjustments
- Overhead Squats: Reduce Loading / Adjust to Front Squats / Use Goblet Squats
- Bar Muscle-Ups: Reduce Reps / Adjust to Chest-to-Bar Pull-Ups / Move to Low-Ring Transitions

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