THURSDAY – COACH FOCUS
STRENGTH – POWER SNATCH COMPLEX V1
Keep the bar close to the body through every position.
Stay patient off the floor and create speed through the hips.
Accelerate the bar as it moves through each hang position.
Focus on a fast turnover and active pull under the bar.
Maintain a strong and stable receiving position.
Do not release the bar between reps.
Build the weight each set, but only while bar speed and technique remain consistent.

Key cue: Stay close → accelerate → fast turnover → stable catch.

INTENSITY – POWER SNATCH / BURPEES / ASSAULT BIKE
Start at a controlled pace and avoid sprinting Round 1.
Keep the Power Snatch smooth and efficient across all 5 rounds.
Use quick, consistent reps rather than unnecessary breaks.
Make the Burpees Over Bar rhythmic and controlled.
Push the Assault Bike, but use it to set yourself up for the next movement.
Keep the Overhead Lunges stable and controlled, especially as fatigue builds.
The goal is to maintain output, not to reach failure.

Key cue: Smooth transitions → consistent pace → strong finish.

COACH'S GOAL FOR THE DAY

Strength: Build explosive Power Snatch technique through multiple positions.

Intensity: Turn that technical strength into repeatable power and conditioning under fatigue.