A. Warm Up

Row or bike for 8 minutes

*Every 2 minutes perform

5 Hang Muscle Snatch

*Warm Up in nature with snatch loads

B. Strength

B1. 6 sets of the follow snatch complex

1 Segment Power Snatch

1 Power Snatch

(Working in the 75-85% loading range)

B2. Mixed Grip Snatch Deadlift

3 sets of 6 reps @ 2121 Tempo

(switch grip after 3 reps)

C. Conditioning


Power Cleans 135/95 Burpee Box Jumps 24″/20″

Recent Posts

See All

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