This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. Follow along with the Snatch Day Warmup video, or open up each individual video below. Thoracic Mobility :30 Thoracic extension 5 Overhead Scap Pull down + Hold 5 per side Wall T-Spine Opener 1-2 Sets 10 Air Squats into 10 Snatch Mobility Rotation 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 Ankle Mobility - Overhead Plate Squat 5 Box Lunge in Pigeon 1-2 Sets Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs Then 5 PVC Jump Drill

1 push from knee to hip + 2 hang snatch

3 x 3 @ 58 %

Snatch Pull + Snatch-

3, 2, 1, 3, 2, 1 @ 80, 82, 84, 82, 84, 86 %

Back Squat

2, 2, 2, 1, 1 @ 78, 78, 78, 80, 80 %

Ring Muscle Up Positions Breakdown

Ring Muscle Up Tension Drill + Foot Slide

3 x 5

Today's goal is to build the arch position of your ring muscle up, this is where your power comes from. I am looking for a tight arch position, no bend in the arms or legs. Palms facing the wall in front of you (Or slightly out) in the arch. Do not flash the rings out as you move into the arch. 8 sets 3 Toes to Rings + 1 Ring Muscle up If these feels easy, and you are hitting the correct arch position you can increase the ring muscle up reps to 2-3 reps. If these feels to hard, just do 1 toes to ring before your ring muscle up. ❗️Modifications 6 Sets 3 Toes to ring + 4 Ring Row + 2 Jump to ring support

👉🏻Optional Pressing/Ring Dip Strength Work If you are working towards your first ring muscle up, don't skip past this. You need your dip to be strong for ring muscle ups. Make sure to watch the ring dips dipping vs hinging video 2-4 Sets Depending what you have time for 2-8 Ring Dips + :10 hold at the top with elbows locked out on the last rep 4-8 Tempo Push-ups Rest 1:30 ❗️Modifications Box/Toe Assisted Ring Dips or Box Dips Push-ups - you can use your knees to help you get out the bottom of the push-up but keep your knees up in the descent.

Snatch Warmup

This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. Follow along with the Snatch Day Warmup video, or open up each individual video below. 1-2 Sets 10 Air Squats into 10 Snatch Mobility Rotation 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 Ankle Mobility - Overhead Plate Squat 5 Box Lunge in Pigeon 1-2 Sets Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs 5 Tempo Overhead Squat (5 seconds down, 3 second pause) - Empty bar or very light weight

How to rerack the bar to the back rack/behind the neck position

3 x 3

Drop Snatch (Snatch Footwork)

3 x 5

Power Snatch + Snatch Balance

3, 3, 3, 2, 2 @ 80, 80, 80, 83, 83 %

Power Clean + Push Press

4 x 4 @ 80 %

Power Clean + Push Jerk -

4 x 3

Technique Work Spend 5 minutes working on your J-hook with the 3 Hanging J-Hook Drill or Box J-Hook Drill Goal = Improve the way you are locking your feet in on the rope so you can get up the rope quicker. If you are doing the hanging version, practice bringing your heels back to your hips to bring the rope in close.

Push/Pull Workout 3 sets 2 Minutes on 2 Minutes off Min 1: 10 barbell close grip Bench Press 55% Min 2: 1 Min Max Rope Climbs Rest 2 Minutes between sets Score = Total Rope Climbs ❗️Modifications Rope Climb Mod = 5 Per Arm Seated Banded Pull Down + Laying toes to rig for the remainder of the minute Need a harder version? Complete 1-2 legless rope climb and then finish the minute with regular rope climbs 👉🏻Seated Banded Pull Down The goal with these is to build your pulling strength in the rope climb grip. Choose a resistance band that is challenging but allows you to get through 6-8 reps per arm (Do 6-8 with right arm on top then 6-8 reps with left arm on top). Make sure you move through full range of motion. Pull until your hands reach your chest or elbows are at your sides. 👉🏻Laying Toes to Rig Hold onto the rig above your so its more similar to the rope climb pull. Lift your legs all the way to your hands focusing on keeping your arms straight so you are pulling with your core and lats not your biceps. Tucking your knees should feel a little harder because you have to compress more to get your feet to your hands.

This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. 10 Air Squats 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 per side Ankle Mobility - Step Down 5 Box Lunge in Pigeon 1-2 Sets 10 Banded Side Step 5 Copenhagen Plank with 3 Second Hold at the top 10 Kettlebell Deadbug 10 Banded Shoulder to overhead

Box Assisted Tuck Handstand w/ Alternating Leg Extensions

2 x 6

Jerk Primer

Tempo Clean + Hang Clean + Front Squat + Jerk

3 x 4 @ 58 %

2 Clean + Front Squat + Jerk

2 x 4 @ 80 %

USAW Clean and Jerk

4 x 1 @ 85, 85, _ , _ %

Pause Front Squat + Front Squat

4 x 3

Handstand Walk Capacity 👉🏻Option 1 1 Minute in 1 Minute off for 5 Sets (10 minute total) 10 Box Pike Handstand Shuffle + Max elevated plank to pike for the remainder of the minute complete . 👉🏻Option 2 1 Minute in 1 Minute off for 5 Sets (10 minute total) Max unbroken set of handstand walks for the remainder of the minute complete elevated plank to pike. If you fall don't kick back up just move on to your elevated plank to pike. Goal for both options = Keep an active shoulder. You worked on this in your warmup today with the box assisted tuck handstand or Barbell shrug. I want you to feel that same push into the floor whether you are doing handstand walks or handstand shuffles.

Optional Core and Shoulder stability 2-4 Sets (Depending what you have time for) :30 Low Elbow Handstand Hold 6-8 Upside down KB Press in Lunge