2024-01-13

• Athletes should aim to build in weight each set.
• Athletes should only build if they feel they are moving well.
• Reps do not need to be completed unbroken. Dropping from the top between reps is permitted. No longer than 10s should pass between reps.
• Score: Weights used for each set.

• Reduce Reps
• Hang Power Snatches
• Sub Dumbbell(s)

With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches

With A Light Weight...
3 Power Snatches

With A Moderate Weight...
3 Power Snatches

Build To 82%

• Overview: In this couplet, the wallball reps will remain the same each round while the power snatch reps increase by 3 each round. Athletes will be challenged to hold onto the wallballs for big sets throughout.
• Power Snatches: Loading should not exceed 65% of your 1RM power snatch. The loading here should allow for steady singles.
• Wallballs: Athletes should be able to complete reps in 1:00 or less each round.
• Score: Rounds + Reps

• Athletes should aim to pace themselves on the barbell and hold onto the wallball for bigger sets.
• Steady singles on the barbell is a solid strategy to help keep the barbell moving without feeling gassed for the wallballs.
• Let's aim to hold onto the wallballs for 1-2 sets.

POWER SNATCHES

• Reduce Reps
• Reduce Loading
• Hang Power Snatches
• Sub Dumbbell
• Sub Kettlebell Swings

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 25 Air Squats

3 Power Snatches
6 Wallballs