Monday July 20th

General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats
10 Alternating Scorpions
:20/:20 Samson Stretch
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge

Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press

BARBELL PRIMER
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)

STRENGTH: STRICT PRESS
Every 2:30 x 4 Sets

Set 1: 10 Reps @ 100% of 3x10 Strict Press Test
Set 2: 8 Reps, increasing load
Set 3: 6 Reps, increasing load
Set 4: 4 Reps, building to a heavy 4 for the day



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PRIMER
1 x (Warm-Up Effort, 75-80%)
2 Shuttle Runs
10 Wall Balls @ Working Loads
6 Alt Dumbbell Snatch @ Warm-Up Loads
2 Shuttle Runs @ 90%

1 x (Workout Effort, 90-95%)
2 Shuttle Runs
10 Wall Balls @ Working Loads
6 Alt Dumbbell Snatch @ Working Loads
2 Shuttle Runs

Use this to confirm wall ball load, dumbbell load, and shuttle run pace before "Hat Trick" begins.

CONDITIONING
"Hat Trick"
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 70/50lb (32/22.5kg)

Level 2:
Every 5:00 x 3 Sets
3 Shuttle Runs
18 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)

Level 1:
Every 5:00 x 3 Sets
2 Shuttle Runs
16 Wall Balls
6 Alternating Hang Dumbbell Snatches
2 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), Choice target
Dumbbell: 35/25lb (16/12kg)

Masters 55+:
Every 5:00 x 3 Sets
3 Shuttle Runs
16 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Dumbbell: 50/35lb (22.5/15kg)

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OBJECTIVES, STIMULUS, WORKOUT STRATEGY AND MOVEMENT MODIFICATIONS:

Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10

Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.

Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.

Workout Strategy

"Hat Trick" is a sprint interval workout, and the 5:00 window is built to give athletes a full and real recovery between sets. That means there is no pacing strategy inside the round; everything should be close to maximal from the first shuttle to the last. Sprint into the wall balls, throw them unbroken, move into the dumbbell snatches without stopping, and sprint back out. The dumbbell snatch load is moderate to heavy, so athletes who are not efficient through the hip will feel it on the third and fourth rep. Athletes who finish sets around 1:45-2:00 are exactly where they need to be. Anyone consistently pushing past 2:30 needs to scale the dumbbell weight before it compromises sprint mechanics or wall ball rhythm.

Modifications / Adjustments
Shuttle Runs: Reduce distance to 2 Shuttle Runs / Adjust to Echo of 7/5 Calories as a sprint focused effort
Wall Balls: Reduce reps to 16-18 / Reduce Loads / Adjust to Air Squats if necessary
Alternating Dumbbell Snatch: Reduce load before reducing reps / Dumbbell Hang Snatch / American Kettlebell Swings

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