Recommended Warm Up (15 Minutes):

400m Run

With a PVC Pipe:

10 Shoulder Rolls

10 Overhead Squats

10 Snatch Balance


With an Empty Barbell:

5 High Pulls

5 Muscle Snatch


5 Pause Overhead Squats

5 High Hang Snatch


10 Snatch


5 Rounds for Time:

20 Alternating Dumbbell Snatches (50/35#)

20 Toes to Bar

20/15 Calorie Row


Time Cap = 20 Minutes


*This was a tough time cap for people.  Only a handful of athletes finished this workout.  20 snatches total, 10 each arm.  Chip away at the toes to bar.  This one is a little bit of a grind.


Scaling Options:

Toes to Bar or Knees to Chest or V-Ups


Snatch (20 Minutes)

2 x 3 @ 70% of 1RM

2 x 3 @ 75% of 1RM

1 x 3 @ 80% of 1RM


*Each set should be done as 3 quick singles, dropping the bar after each rep.  See if you can go through this with no misses today!  These are full squat snatches!

Skill Work