Apr 1

Only Fools Rush In

Download the week


Strict Press

Max Repetitions of Strict Press @ 90%

To Technical Failure

"Only Fools Rush In"


30 AbMat Sit-ups

20/15 Calorie Bike Erg

10 Hang Snatches, 95/65

KG | (43/29)



3 Wall Walks

15/12 Calorie Echo Bike

10 Hang Power Snatches 115/75

For the Coach

Resource Drive

Workout Overview


In part 1, we are in week 3 our max sets. These are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight.  Quick moving AMRAP today with not a lot of time to stand around or rest during transitions. Movements are all pretty manageable even under fatigue, can you find and maintain a consistent but hard working pace that will allow you to give a final push in your last 2-3 minutes of work?


Score | Total rounds and reps


Sit ups | :90 or less
Bike | :60 Hang
Power Snatches | Light. 2 sets or less.

The One | Teaching Focus

Land locked out
On the hang power snatches we want our athletes' elbows to beat their feet. When they receive the snatch in the landing position, their elbows should already be “stacked” and locked out.


Abmat Sit ups
Reduce Reps
Hollow Rocks

Calorie Bike Erg
20/15 Calorie Row
15/12 Calorie Ski
300m Air Run
18/15 Calorie Echo/Assault Bike

Hang Power Snatch
Reduce Loading
Dumbbell Hang Power Snatches
Kettlebell Swings


In part 1, make sure athletes have a clear understanding of “technical failure.” As a coach and gym owner it’s a great idea to provide the big picture view of this strength cycle. Let athletes know they’ll have the chance to retest this exact lift within the 12 weeks.

In part 2, if you need to manage a large class and you’re limited on equipment, you can pair athletes up and allow them to start at different stations. Ideally the snatch should come last within the round of work.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • Get out abmats & PVCs
  • :30 Bike
  • :30 Child’s pose
  • :30 Wrist stretch
  • :30 Hollow rocks
  • :30 Bike
  • :30 Straight arm sit up
  • :30 Bike
  • :30 Abmat sit ups
  • :30 PVC around the world
  • :30 PVC pass through

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Power Snatch | tell, show, do, check

  • Establish stance & grip
    Feet hip width apart
    Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)
    Bar in contact with shins
    Shoulders slightly over the bar
    Eyes on the horizon
  • 5 Snatch dip + drive
    Focus on speed through the middle
  • 5 Snatch deadlift + shrug
    Focus on timing of the shrug
  • 5 Snatch high pull
    Focus on bar close
  • 5 Snatch land
    Focus on footwork and the elbows beating the feet.
  • 5  Snatch drops
    Focus on footwork and the elbows beating the feet.
    2’’, 4’, 6’
  • 3 Cued Snatch | tell, show, do, check
    Elbows beat the feet

Strict Press | tell, show, do, check

  • Establish stance & grip
  • Feet hip width apart
  • Hands just outside shoulders with full grip
  • Bar in contact with shoulders
  • Elbows slightly in front in bar
  • 3 Cued reps
    Focus on “cylinder of strength”
    Squeezed legs, butt, & stomach.
  • 3 Cued reps
    Focus on chin back first.

(21-33 minutes)

(19-31 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(31-37 minutes)

Practice Round

  • 6 Abmat Sit ups
  • 6/5 Calorie Row
  • 6 Hang power snatches


Workout adjustments if needed

(39-55 minutes)

(37-52 minutes)

Look For

Abmat sit up

Full range of motion.

Shoulder blades should touch the ground and pass through the hips each rep.

Bike | Cadence (RPM)

Pay attention to pedal cadence, which is the speed at which athletes pedal. Encourage a cadence that is appropriate for the type of workout, 85-95 should be an appropriate target cadence for most athletes.

Hang Power Snatch

Elbows beating the feet.

Cue athletes to punch hard & fast so that when their feet land, their elbows are already “stacked” or locked out. Cue athletes to keep the bar close to their body.

  • Post Workout Clean Up & Chat (52-60 Minutes)

Accessory Work

Additional Elements

Home Workout

30 AbMat Sit-ups
50 Double unders
12 Alternating DB hang snatches


"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

After Party

3 Sets
12 Alternating DB bench press
12 KB horn curls
*Keep non-working DB locked out on bench press

Have questions?

Reach out!

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