Monday November 10th

UPDATES- Clearwater Beach Brawl is Saturday. Volunteer at clearwaterbeachbrawl.com
You will get a tshirt, hoodie, food and get to hang out at the beach!
We are closed Saturday BUT we are open Sunday! Thanks Coach Gavin!
For every 10 train Harder volunteers we will buy 1 C2 bike for the gym. We are almost at 2 bikes


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Here is your weekly preview. Full description of Monday below.
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Monday
Power Snatch Development + Sprint Barbell Conditioning
Weightlifting – Power Snatch
Every 2:00 × 5 Sets
“Sabotage”
For Time:
5-7-9 Power Snatch + Bar-Facing Burpees
Rest 1:00
9-7-5 Bar-Facing Burpees + Power Snatch
Barbell: 115/75 lb (52/34 kg)
Goal: Sub-8:00
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Tuesday
Hero Workout

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Wednesday
Weightlifting Technique and Progression + Strength Focused EMOM
Weightlifting – Split Jerk Complex
Every 2:00 × 5 Sets

“Intergalactic”
16:00 EMOM
min 1: 12/9 Strict Pull-Ups
min 2: 15 Dumbbell Bench Press
min 3: 18 GHD Sit-Ups
min 4: Rest
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Thursday
“No Sleep Till Brooklyn”
3 Rounds for Time
500m Row
100ft Farmers Carry (70/53 lb)
400m Run
30/22 Cal Echo
100ft Farmers Carry
400m Run
Goal: 22–28 min
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Friday

Strength – Front Squat
Every 3:00 × 4 Sets
8 @ 70% 
6 @ 75% 
4 @ 80% 
Max Reps @ 80%
Focus: Upright torso, full foot drive, consistent tempo.
“Body Movin’”
12:00 AMRAP
4 Devil’s Press
8 DB Thrusters
12 Toes-to-Bar
DB: 50/35 lb (22.5/15 kg)

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Monday in detail
Movement and Mobilization
2:00 Cardio Choice
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:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Pose
:30 Childs Pose
:30 Down Dog to Up Dog
PVC Pipe Warm-Up
1 Round w/ PVC Pipe
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
3 Dip Shrugs
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance to 4-6 in Drops (think low catch power snatch)
Barbell Primer
w/ Empty Bar
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
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Add Loads
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3 Sets
Snatch Grip Lift Off
Slow Pull Power Snatch
Power Snatch
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Then Build to Starting Loads


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Power Snatch

Every 2:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 83%
Set 5: 2 Reps @ 85%+

Athletes choice, does not need to be tng today

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Primer:
Prior to Workout
2 Sets
3 TnG Power Snatch
3 Bar Facing Burpees
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“Sabotage”

For Time:
5-7-9
Power Snatch
Bar Facing Burpees

Rest 1:00

9-7-5
Bar Facing Burpees
Power Snatch
Barbell: 115/75lb, 52/34kg

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Level 2:
Barbell: 95/65lb, 43/30kg

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Level 1:
Barbell: Hang Power Snatch 45/35lb, 20/15kg
Masters 55+
Barbell: 75/55lb, 34/25kg
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Time Domain: 5:00-7:00
Time Cap: 9:00
Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.
RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.
Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

Workout Strategy:
“Sabotage” lives up to its name—aggressive, punchy, and over before you know it if paced right. The first section (5-7-9) should feel like a fast climb in intensity; athletes should move efficiently through small touch-and-go sets or singles on the snatches, maintaining smooth barbell turnover. After the brief 1:00 rest, the descending section (9-7-5) flips the order, forcing athletes to push burpee speed before controlling barbell movement under fatigue. Efficiency in setup and grip on each snatch will be paramount here to having the best overall result as that dictates form on every rep. Athletes should aim to hit each segment in around the 2:30-3:30 mark with total running time under that 7 minute mark.

Movement Modifications (If Needed):
- Power Snatch: Scaling loading, then move to hang power snatch, and if mobility is of concern today move to dumbbell snatches.
- Bar-Facing Burpees: Adjust to lateral burpees over the bar, line facing burpees or lateral line burpees, or even elevated burpees if necessary.

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