Class Date 03/04/2026 Class Functional Fitness 8:00 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Andi Baes Friday 3rd Apr 2026 Warm-Up Flow General Prep 400m Run 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 Position Snatch (High Hang + Hang + Low Hang) Add Loads 3 Sets Snatch + 2 Hang Snatch + Overhead Squat Primer for the Workout (After Snatch) 200m Run 5 Power Snatch @ Load 1 3 Power Snatch @ Load 2 200m Run 2 Power Snatch @ Load 3 STRENGTH / SKILL Snatch Weight 5 sets, 2:00 Coaches Notes Snatch Every 2:00 x 5 Sets Snatch + 2 Hang Snatch + Overhead Squat Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. Priority is the Hang Snatch. Catch high and start catching lower and lower each set. Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across) Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch WORKOUT "GOLDMEMBER" Time For Time | 17:00 Cap 400m Run 30 Power Snatch @ 43/30kg 400m Run 20 Power Snatch @ 52/34kg 400m Run 10 Power Snatch @ 61/43kg Score = Total Time ────────────────────────────── Level 2 For Time 400m Run 30 Power Snatch @ 34/25kg 400m Run 20 Power Snatch @ 43/30kg 400m Run 10 Power Snatch @ 52/34kg ────────────────────────────── Level 1 For Time 400m Run 20 Hang Power Snatch @ 25/15kg 400m Run 15 Hang Power Snatch @ 30/20kg 400m Run 10 Hang Power Snatch @ 34/25kg ────────────────────────────── Masters For Time 400m Run 25 Power Snatch @ 34/25kg 400m Run 15 Power Snatch @ 43/30kg 400m Run 10 Power Snatch @ 52/34kg ────────────────────────────── Competitor For Time 400m Run 30 Power Snatch @ 52/34kg 400m Run 20 Power Snatch @ 61/43kg 400m Run 10 Power Snatch @ 70/48kg Coaches Notes Goal: 11-15 min Time Cap: 17 min RPE: 8/10 Stimulus: Aerobic Capacity / Progressive Barbell Loading Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left. Secondary Objective: Consistent 400m pacing across all three runs. Workout Strategy 400m Run: Controlled across all three. Set a repeatable pace and resist the urge to sprint the opener. Power Snatch – Round 1: Touch-and-go cycling in sets of 5-10 as long as mechanics are clean. Don't let the manageable weight pull athletes into sprinting reps. Power Snatch – Round 2: Sets of 3-5 with short rest. Prioritize strong receiving position and strong hip extension. Power Snatch – Round 3: Singles are the play. 10 reps is very manageable if the first two rounds were respected. Bad Weather / Indoor Option For Time | 17:00 Cap 12 Shuttle Runs (25/25ft, 7.5/7.5m) 30 Power Snatch @ 43/30kg 12 Shuttle Runs 20 Power Snatch @ 52/34kg 12 Shuttle Runs 10 Power Snatch @ 61/43kg (Same scaling structure as outdoor version — adjust loads per level) PRVN Mobility #8 Unscored 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories "For Quality | 4 Sets: 10 Banded Cuban Rotation and Press 10-12 Reverse Nordic Curls 15 Wall Tibialis Raises Rest as needed Purpose: External rotation strength and shoulder health, knee flexor resilience, and anterior tibialis reinforcement — supports overhead position integrity and running volume." XCheck into class Powered by