Recommended Warm Up (10 Minutes):

2 Rounds:

20/15 Calorie Row

15 Shoulder Rolls (pvc)

10 Push Ups w/ Pause at bottom or rep, hovering above the ground


5 Rounds for Time:

25/20 Calorie Row

50’ Handstand Walk

7 Power Snatch (135/95#)

Rest 1 Minute


22 Minute Time Cap


*Stagger the start by 2 minutes if needed.  The snatches should be steady singles so scale accordingly.


Scaling Options:

50’ Handstand Walk or 20 Good Push Ups


Bench Press (20 Minutes)

4 x 2 @ 85% of 1RM


*All sets at the same weight.  I recommend having a spotter for this.  After each set, do 5 Strict Chest to Bar Pull Ups after each set.  Use a band if needed to get your chest to the bar.

Skill Work