Tuesday Novmeber 4th

General Prep and Mobility
2:00 Cardio Choice
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10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
5 Snatch Lands to Power Position
Barbell Primer
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)
8 Back Squats
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Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

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“Inception”

24:00 EMOM
minute 1: 5 Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 70-80% for Both Lifts
Power Snatch: Not TnG

Level 2:
As prescribed
Level 1:
24:00 EMOM
minute 1: 5 Hang Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 7-8 RPE for Both Lifts
Power Snatch: Not TnG

Masters 55+:
As prescribed

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Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts
Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.
RPE: 7–8/10

Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.
Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

Workout Strategy:
This strength EMOM blends technical barbell work with moderate loading to emphasize speed, control, and positional discipline. The power snatches should be crisp singles—no touch-and-go—to reinforce strong pulls and overhead stability. Back squats should be performed with tight bracing and full range, focusing on bar path and tempo rather than grinding out reps. The rest minute allows recovery to sustain high quality across all sets. Stay intentional with setup, breathing, and bar contact points throughout.

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