STRENGTH – Snatch 12 min to complete 5 sets – 1 Snatch Balance + 1 Overhead Squat All 5 reps should be at the same load and should be As Heavy as Possible Work light loads as you are warming up into this movement. Barbell will be taken from the rack.

CONDITIONING 1000m row 50 kb/db snatch alternating arms 750m row 35 kb/db snatch alternating arms 500m row 20 kb/db snatch alternating arms

(loading is no heavier than a 40# Dumbbell or 35# KB for the men and 25# Dumbbell or 26# KB for the women) Do not drop the KB or Dumbbell, control it all the way to the ground.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike