November 28, 2023

Wednesday L2


Snatch Primer

Muscle Snatch + Snatch Drop + Sotts Press

4 x Complex

New Set Every 1:00



10 x 1

New Set Every 1:00

Progress to a moderately heavy. no more than 85% looking for crisp reps here



For Total Time:

5 Rounds

15 Burpees to a touch

12 Chest to Bar Pull-ups

9 Power Cleans


Rest 5:00


3 Rounds:

15 Burpees to a touch

12 Chest to Bar Pull-ups

9 Power Cleans




Quarters:(95/65), 8 Chest to Bar Pull-ups


Stimulus Check:

Trying to keep the intensity high here. Short transitions and move fast on the movements. A lot of total volume so breaking up on the chest to bar is okay but try to stay under the bar and in control. Power cleans should be a weight you can touch and go for pretty much the whole time. Stay away from singles even if it means your grip blows up.


Optional Additional Work Sessions

  • Only do additional training if you’re able to recover for next training session
  • Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work



take no more than 15 Minutes to build to a heavy single


Front Banded Clean Pull

4 x 2

New Set Every 1:30

Attach Blue/red Bands to the bar pulling it forward to force you to keep the bar close


Hollow Body pallof Press

4 x 20/ Side

Rest 1:00 Between


Axel Bar Zercher Hold

4 x :30

Rest 1:00-1:30 Between



3 Sets:

Max Dual KB Farmers Hold (106/70)

Rest 1:30-2:00 Between



28 Minutes

Every Minute On the Minute:

#1: 15/12 Calorie Ski

#2: 10 Dual Dumbbell Box Step-overs(50/35)

#3: 15/12 Calorie Ski

#4: 8 Bar Muscle-ups

November 28, 2023