A. Warm Up

Bike for 8 minutes

Every 2 minutes get off and perform (4 sets)

3 Muscle Snatch (light)

3 Box Jumps (land tall)

10 second sprint

B. Strength

B1. Snatch Complex

6 sets of the following complex

1 Snatch High Pull

1 Slow Pull Power Snatch (3 seconds to knee)

1 Power Snatch

70-80% of 1RM Power Snatch

*If you need to reset quickly in between lifts thats ok

B2. Supinated Snatch Grip Deadlift

3 sets of 6 reps @ 2121 Tempo

C. Conditioning

3 rounds for time of:

21/18 cal row

21 American Kettlebell Swings 70/53

21 Anchored Feet Sit Ups (hands behind head)

D. Accessory

GHD Hip Extensions or Single Leg GHD Hip Extensions @ 30X0 Tempo

Recent Posts

See All


A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row


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