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.

Recent Posts

See All


A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su


A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#