Monday January 12th

Week preview! 
Monday: Snatch technical exposure + cyclical gymnastics pacing
Tuesday: Unilateral leg strength + heavy squat transfer + upper-body stability
Wednesday: Two-interval conditioning (run + pull-ups / bike + burpees)
Thursday: Aerobic fatigue into heavy clean singles + drop-set finisher
Friday: Push press strength + shoulder/trunk density intervals

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Monday
General Prep
2:00 Cardio Choice
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Body Flow Warm-Up
30 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Hand to Hand Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

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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)

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

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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Power Snatch
Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch

Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set

Modifications:
- Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch
- Adjust to a block variation if you have the availability
- Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.
- We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

Secondary Warm-Up / Primer After the Snatch
1 Partial Wall Walk + Wall Walk
4 Strict Knee Raises
8 Bar Kip Swings
4-6 Reps Building into progression for the day (Kipping Knees to Chest, Toes to Target Alt Toes to Bar, Toes to Bar)
5/5 Single Arm Dumbbell Deadlifts @ Warm-Up Loads
5/5 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads
8-10 Alternating Dumbbell Snatch @ Warm-Up Loads
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Primer
2 Sets:
1 Wall Walk
3 Toes to Bar or Modification for the Day
5 Alternating Dumbbell Snatch @ Working Loads

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"PRVN Cyclical"
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Wall Walk: 10in
Score = Rounds + Reps

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Level 2:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Walk: 10in

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Level 1:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Hanging Knee Raises
12 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Walk: 30in

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Masters 55+:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Walk: 20in

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Goal: 6-8 rounds

Stimulus: Cyclical engine work with shoulder stamina, midline control, and repeatable dumbbell cycling
RPE: 8/10

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks
Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets

Workout Strategy
“PRVN Cyclical” is designed to test repeatability under moderate shoulder and midline fatigue. The wall walks should be calm and deliberate, no rushing reps early. Focus on clean hand placement and strong midline tension to avoid unnecessary breaks.
Toes-to-bar should be managed in efficient sets that you can repeat each round without grip failure. The alternating dumbbell snatches are the engine driver; aim to keep these unbroken with smooth transitions at the top and minimal pause between reps. Athletes who respect the early pacing and avoid redlining on wall walks will be able to press the pace in the final minutes.

Movement Modifications / Adjustments
Wall Walks: Reduce Reps / Use Wall Walk Progressions / Move to Box Pike Walk-Ups or Handstand Hold
Toes-to-Bar: Reduce Reps / Adjust to Alt TTB, Toe to Target, Knee Raises / or adjust to V-Ups or abmat sit-ups
DB Snatch: Reduce Load and / or adjust to the hang position / or Adjust to Russian Swings

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