General Prep

  • 1:30 Cardio Choice
  • 10 PVC Pipe Passthroughs
  • 8/8 PVC Pipe Around the Worlds
  • :15/:15 PVC Pipe Prayer Stretch
  • 8 Bootstrap Squats
  • 8 Alternating Box Step-Ups
  • 4 Tall Box Jumps

Specific Prep

  • 2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat
  • 4 Back Squats
  • 4 Box Jumps
  • 2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat
  • 4 Back Squats
  • 4 Box Jumps
  • 2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat
  • 4 Back Squats
  • 4 Box Jumps
  • Then Add Loads and Get into Specific Barbell Primer

Workout Primer / Specific Barbell Prep

  • 4 Sets: Building to Working Loads
  • Snatch + Low Hang Snatch + Hang Snatch
  • 3 Back Squats
  • 2 Seated Box Jumps to High Box
  • Rest 1:00 between sets
  • Start at 40-50% for both Snatch and Back Squat and increase to 70% over 4 sets

Snatch Complex + Back Squat

20:00 EMOM (4-minute rotating cycle x 5 rounds)
Minute 1: Snatch + Low Hang Snatch + Hang Snatch | Minute 2: Back Squat (5-5-4-3-3) | Minute 3: 3 Seated High Box Jumps | Minute 4: Rest
Snatch: Starting @ 70% of 1RM, building to heavy for the day | Back Squat: Starting @ 70% for set of 5, increasing 5-10% every set, ending at heavy 3 at ~9/10 RPE

French Contrast Style strength EMOM rotating through snatch complex, back squat, seated box jumps, and rest over 20 minutes

Rx

Snatch + Low Hang Snatch + Hang Snatch, building to heavy. Back Squat 5-5-4-3-3, building to heavy 3. Seated High Box Jumps.

Level 2

Power Snatch + Low Hang Power Snatch + Hang Power Snatch. Back Squat 5-5-4-3-3 capped at 80%. 3 Seated Box Jumps (moderate height).

Level 1

3 Hang Power Snatches (moderate load across). Back Squat 5 reps per set light-to-moderate OR 8 Goblet Squats. 3-5 Standing Box Jumps to low box.

Masters

Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving). Back Squat conservative progression, prioritize depth and joint comfort. 3 Seated or Standing Box Jumps (lower box).

1RM (kg) 70% 75% 80% 85% 90%
25 18 19 20 21 23
30 21 23 24 26 27
35 25 26 28 30 32
40 28 30 32 34 36
45 32 34 36 38 41
50 35 38 40 43 45
55 39 41 44 47 50
60 42 45 48 51 54
65 46 49 52 55 59
70 49 53 56 60 63
75 53 56 60 64 68
80 56 60 64 68 72

PRVN Mobility #5

  • 1:00 Elevated Prayer Stretch
  • 1:00/1:00 Single Leg Forward Fold
  • 1:00/1:00 Couch Stretch
  • 1:00/1:00 Thread the Needle Stretch

Optional Accessories

For Quality | 3 Sets
  • 10 Dual Kettlebell Front Squats @ 21x1 Tempo
  • 15m Reverse Sled Drag + 15m Sled Push
  • Rest 2:00 between sets
  • Purpose: Front rack strength endurance, posterior chain drive, and knee resilience — directly supports squat mechanics and snatch receiving position.
Goal: Technical heavies on the Snatch Complex and Back Squat triple for the day RPE: 6/10 (building to quality heavy sets by rounds 4-5) Stimulus: French Contrast Style / Absolute Strength + Speed Strength + Plyometric

Primary: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today — not an all-time PR attempt, but the best load you can move with quality.

Secondary: Maintain technical consistency in the snatch across all three positions as the load climbs. Low hang and hang positions should reinforce hip contact, vertical bar path, and full extension — moving toward squat snatches as load increases.

Strategy

Minute 1 Snatch Complex: Treat rounds 1-2 as positional primers. Add weight every 1-2 rounds until technique is challenged without breaking. 5 working sets. Minute 2 Back Squat: Write down your load plan before the clock starts. Target weights for all 5 sets confirmed in advance. Minute 3 Box Jump: Sit fully, drive through the floor, full hip extension. Max intent on every rep. Minute 4 Rest: Breathe, chalk up, adjust loads, arrive at the snatch ready. This is part of the workout.

Modifications

Big Class Note: Start athletes on a waterfall to allow all athletes to hit this as prescribed — starting on the Snatch, moving to the Back Squat, and finishing on the Box Jumps.

Class Date 13/04/2026 Class Functional Fitness 4:30 pm Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Lucas Petersen Monday 13th Apr 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 8 Bootstrap Squats 8 Alternating Box Step-Ups 4 Tall Box Jumps Specific Prep 2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat 4 Back Squats 4 Box Jumps 2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat 4 Back Squats 4 Box Jumps 2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat 4 Back Squats 4 Box Jumps Then Add Loads and Get into Specific Barbell Primer Workout Primer / Specific Barbell Prep 4 Sets: Building to Working Loads Snatch + Low Hang Snatch + Hang Snatch 3 Back Squats 2 Seated Box Jumps to High Box Rest 1:00 between sets Start at 40-50% for both Snatch and Back Squat and increase to 70% over 4 sets STRENGTH / SKILL "VENOM" Notes French Contrast Style Strength EMOM 20:00 EMOM (4-minute rotating cycle x 5 rounds) Minute 1: Snatch + Low Hang Snatch + Hang Snatch Minute 2: Back Squat (5-5-4-3-3) Minute 3: 3 Seated High Box Jumps Minute 4: Rest Snatch Complex: Starting @ 70% of 1RM Snatch, building to a heavy for the day. First 2-3 rounds are positional primers — smooth and connected before loads climb. Back Squat: Starting @ 70% for set of 5, increasing 5-10% every set, ending at a heavy 3 for the day at ~9/10 RPE (10lbs still in the tank). Seated High Box Jump: Choice on height — goal is high box, but safely. Full hip extension, clean landing. Level 2: Power Snatch + Low Hang Power Snatch + Hang Power Snatch / Back Squat 5-5-4-3-3 capped at 80% / 3 Seated Box Jumps (moderate height) Level 1: 3 Hang Power Snatches (moderate load across) / Back Squat 5 reps per set light-to-moderate OR 8 Goblet Squats / 3-5 Standing Box Jumps to low box Masters: Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving) / Back Squat conservative progression, prioritize depth and joint comfort / 3 Seated or Standing Box Jumps (lower box) Big Class Note: Start athletes on a waterfall to allow all athletes to hit this as prescribed — starting on the Snatch, moving to the Back Squat, and finishing on the Box Jumps. Coaches Notes Goal: Technical heavies on the Snatch Complex and Back Squat triple for the day. Stimulus: French Contrast Style / Absolute Strength + Speed Strength + Plyometric RPE: 6/10 (building to quality heavy sets by rounds 4-5) Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today — not an all-time PR attempt, but the best load you can move with quality. Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. Low hang and hang positions should reinforce hip contact, vertical bar path, and full extension — moving toward squat snatches as load increases. Workout Strategy Minute 1 Snatch Complex: Treat rounds 1-2 as positional primers. Add weight every 1-2 rounds until technique is challenged without breaking. 5 working sets. Minute 2 Back Squat: Write down your load plan before the clock starts. Target weights for all 5 sets confirmed in advance. Minute 3 Box Jump: Sit fully, drive through the floor, full hip extension. Max intent on every rep. Minute 4 Rest: Breathe, chalk up, adjust loads, arrive at the snatch ready. This is part of the workout. PRVN Mobility #5 Unscored 1:00 Elevated Prayer Stretch 1:00/1:00 Single Leg Forward Fold 1:00/1:00 Couch Stretch 1:00/1:00 Thread the Needle Stretch Optional Accessories For Quality | 3 Sets: 10 Dual Kettlebell Front Squats @ 21x1 Tempo 50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push Rest 2:00 between sets Purpose: Front rack strength endurance, posterior chain drive, and knee resilience — directly supports squat mechanics and snatch receiving position. XCheck into class Powered by