Monday June 29th

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Weekly preview
-Monday features snatch wave loading across 6 sets, climbing from 60% to 85% with non-touch-and-go reps, building positional integrity and bar path awareness.
-Tuesday's 10-minute EMOM alternates strict press and weighted strict pull-ups, developing overhead strength and vertical pulling capacity in a paired format.
-Wednesday's front squat block runs a descending rep wave from 8 reps at 65% down to 3 reps at 90%, building into true strength-end intensity.


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Conditioning
-"Flash" (Monday) is a 12-9-7 descending ladder of power snatches and burpee box jump overs, targeting barbell cycling and hip extension under time pressure.
-"Nightcrawler" (Tuesday) is a 5-set piece on the bike with sit-ups, dumbbell hang clean and jerk, and a mixed carry, featuring descending rest that ratchets up the cumulative demand.
-"Juggernaut" (Wednesday) is an 8-minute AMRAP of squat cleans, deadlifts, and double unders, rewarding athletes who find a rhythm and stay there.
-"Wolverine" (Thursday) is a 20-minute AMRAP of wall walks, kettlebell swings, dumbbell bench press, and farmers carry walking lunges, targeting pump conditioning and upper body interference.
-"Silver Surfer" (Friday) is a lactate threshold piece alternating max calorie bike and row after a 400-meter run, across 4 sets with 1-minute rest, built off the PRVN Engine Test progression.
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Monday
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up

Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
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2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
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Strength
Weightlifting: Snatch
Every 2:00 x 6 Sets
Set 1: 4 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
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"Flash"
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Time Cap: 10:00
Barbell: 135/95lb (61/43kg)
Box: 24/20in

Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in

Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in

Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in

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Workout Strategy

This workout is short, and the rep scheme of 12-9-7 is designed to feel manageable right up until it doesn't. The total reps are low, which means every second of standing around adds up in a way that a longer workout forgives. Treat the power snatches as quick singles from the start. There is no benefit to holding onto the bar for touch-and-go in the conditioning; singles allow you to control breathing, reset the pull, and stay efficient across all three sets. The burpee box jump overs are the pacing mechanism and the most time-variable movement in the workout. Athletes targeting the 5:00-6:00 window need to be moving at 10 reps per minute or better, which means landing, pivoting, and stepping back immediately. The biggest mistake in this workout is treating the descent off the box as rest. It is not. Move through the burpee with intention, get your feet back, and go. The set of 12 should feel fast, the set of 9 should feel controlled, and the set of 7 should be an all-out effort to the finish. Athletes in the 6:00-7:00 window can afford to breathe between power snatch singles but should keep the box jump overs continuous throughout. Do not sprint the opening burpees and then slow to a crawl by the set of 7.

Modifications / Adjustments
Power Snatch: Reduce load / hang power snatch to shorten range of motion / dumbbell power snatch alternating
Burpee Box Jump Overs: Reduce box height / step over instead of jump / burpee broad jump if no box available

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