Class Date Class Stream Text Size Theme Window Display Letitia Puni Monday 16th Mar 2026 Warm-Up Flow General Prep 1:30 Cardio Choice - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World's Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat 3 Snatch Balance 3 Hang Squat Snatch - Add Loads Hang Snatch 3 Sets x 3 Reps, Building to Starting Weights Warm-Up and Primer for Metcon @ Warm-Up Loads 3 Dumbbell Burpees 3 Dual Dumbbell Hang Muscle Snatch 5 Dual Dumbbell Front Squats 7 Bar Kip Swings 5 Strict Knee Raises - @ Warm-Up Weights 2 Devils Press 4 Dual Dumbbell Front Squat 2-4 Kipping Knees to Chest 2-4 Kipping Toes to Target or Alt Toes to Target 2-4 Reps @ Toes to Bar or Modification for the Day - @ Working Weights 2 Devils Press 4 Dual Dumbbell Front Squat 2-4 Reps @ Toes to Bar or Modification for the Day Hang Snatch Weight 5 sets, 2:00 Coaches Notes Every 2:00 x 5 Sets Set 1: 4 Hang Snatch Set 2: 4 Hang Snatch Set 3: 3 Hang Snatch Set 4: 3 Hang Snatch Set 5: 2 Hang Snatch Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5. The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set Modifications: Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across) Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch "Skyscraper" Time (Combined) For Time Every 2:30 x 5 Sets 4 Devils Press 6 Dumbbell Front Squats 10 Toes to Bar Dumbbells: 2 x 50/35lb, 22.5/15kg Score = Slowest Time / Set Level 2 Every 2:30 x 5 Sets 4 Devils Press 6 Dumbbell Front Squats 10 Toes to Bar Dumbbells: 2 x 35/25lb, 16/12kg Level 1 Every 2:30 x 5 Sets 4 Dumbbell Deadlift + 4 Overhead Press 6 Dumbbell Front Squats 10 Hanging Knee Raises Dumbbells: 2 x 25/15lb, 12/7kg Competitor Every 2:30 x 5 Sets 6 Devils Press 8 Dumbbell Front Squats 12 Toes to Bar Dumbbells: 2 x 50/35lb, 22.5/15kg Big Class Option 1: Every 2:30 x 5 Sets 4 Devils Press 6 Kettlebell Goblet Squat 10 Toes to Bar Dumbbells: 2 x 50/35lb, 22.5/15kg Kettlebell: 1 x 70/53lb, 32/24kg Start athletes on a delay or waterfall to allow shared dumbbells and kettlebells. Big Class Option 2 : Every 2:30 x 5 Sets 6 Single Arm Dumbbells Press 8 Dumbbell Goblet Squats 10 Toes to Bar Dumbbells: 1 x 50/35lb, 22.5/15kg Coaches Notes Goal: Complete all 5 sets in 1:45-2:15 each. Athletes should have :15-45 seconds of rest every interval. RPE: 8/10 Stimulus: Dumbbell Conditioning / Interval Power Endurance Primary Objective: Move efficiently through all three movements with clean efficiency (extra emphasis on the Devils Press here) Secondary Objective: Keep all movements unbroken Workout Strategy "Skyscraper" is a short, repeatable interval that rewards athletes who move well under fatigue rather than athletes who sprint and fall apart. The Devils Press will dictate the tone of each set. Athletes who rush through the reps and don't focus on quality bracing and movement will feel it on the Toes to Bar as midline fatigue sets in. Focus on a smooth, fluid Devils Press with an explosive hip finish overhead, remember to use those legs. On the Dumbbell Front Squats, elbows stay up and the core stays braced; This is where athletes get sloppy when fatigued and let the elbows drop. Toes to Bar should be rhythmic and efficient; kip with control, breathe between reps if needed. The goal is consistent output across all 5 sets. Fatigue will build, but movements in set 5 should look like set 1. Movement Modifications - Devils Press: 4 Dumbbell Burpees + 4 Dual Dumbbell Hang Snatch, Adjust to Single Dumbbell Devils Press - Toes to Bar: Toes to Target / Alternating Toes to Bar / Kipping Knees to Chest or Elbows / Hanging Strict Knee Raises / V-Ups or GHD Sit-Ups - Dumbbell Front Squats: Goblet Squats w/ KB or DB PRVN Mobility #6 Unscored 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward Fold 1:00/1:00 Crossbody Lat Stretch Optional Accessories For Quality: 3 Sets 15/15 Banded Lateral Walk, Moderate Tension :20 Spanish Squat Isometric, Bodyweight or Light *Use heavy band tension OR ring straps for the spanish squat isometric hold X Check into class Powered by