Day 1
Monostructural Endurance Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Endurance Duration = Efforts take more than 15:00
Day 2
Snatch Workout (Strength)
Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Day 4
Couplet – 2 Movement Workout (Conditioning)
Day 5
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
320 Gym 