Wednesday August 19th

General Warm-Up
2:00 Cardio Choice
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PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
Down Dog to Up Dog x 8
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2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20

Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)

Weightlifting: Power Snatch + Hang Squat Snatch
Every 1:30 x 6 Sets
1 Power Snatch + 2 Hang Squat Snatch @ 60%+

Loading Notes:
- Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
- This complex is technical prep for "Karabel," so arrive at the conditioning sharp, not fatigued.

Points of Performance:
- Power Snatch: Maintain contact with the hips on the way up, stay over the bar off the floor, and punch actively into a stable overhead position.
- Hang Squat Snatch: Initiate from a strong hinge at the hip, drive the elbows high and outside aggressively, and own the bottom of the squat before standing with control.
- The turnover is the priority; athletes who rush the pull and skip the hip contact will miss the position that makes the snatch repeatable under conditioning load.

Modifications:
- Level 1: Every 1:30 x 6 Sets, 1 Hang Power Snatch + 2 Overhead Squats at a load that allows full positional control; prioritize the hip hinge, bar path, and an active overhead receive over adding weight.
- Hotel Gym / Travel: Every 1:30 x 6 Sets, 1 Dumbbell Power Snatch + 2 Dumbbell Hang Squat Snatch per arm at a moderate load, or 1 Dumbbell Power Snatch + 2 Overhead Squats if the squat catch is limiting.

Primer

2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load

Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before "Karabel" begins.

Conditioning

"Karabel"
For Time
10 Rounds
3 Power Snatch
15 Wall Balls

Time Cap: 15:00
Score = Time

Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target

Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target

Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target

Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10

Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.

Secondary Objective: Unbroken wall balls every round.

Workout Strategy

"Karabel" is a marriage of Isabel and Karen, and the trap is the same one both workouts set individually: going out too fast on the barbell and paying for it on the wall balls, or blowing the wall balls early and watching the whole thing unravel by round five. The three power snatches per round are manageable at this load as either touch-and-go or quick singles, but the right call depends entirely on the athlete in front of you. Touch-and-go triples are faster on paper, but they arrive at the wall balls with more accumulated fatigue in the shoulders and posterior chain; quick singles cost about five seconds per round but allow a composed, immediate transition to unbroken wall balls. Make that decision in round one and commit to it every round. The wall balls are the engine here: unbroken sets dictate the round split, and athletes who let the wall balls break into fives by round four are losing 10-15 seconds per round they will never get back. Hold the pace, trust the structure, and push the final two rounds when the finish line is close.

Points of Performance
Power Snatch: Aggressive hip contact, active overhead receive, no soft elbows at the catch.
Wall Balls: Full squat depth every rep, hips open at the top of the throw, eyes up and on the target throughout.

Modifications / Adjustments
Power Snatch: Reduce load / Hang Power Snatch / Dumbbell Power Snatch (alternating) / Kettlebell Power Snatch
Wall Balls: Reduce reps / Reduce load / Reduce target height / Dumbbell Thruster substitution

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