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Workout of the day – Tuesday October 18th

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Warm up

3 rounds:

10 PVC passthroughs

5 behind the neck snatch grip push presses

5 overhead squats

5 hang squat snatches

Snatch cycling

Every 2:30min for 5 rounds:

8 unbroken snatches (touch and go)

Note: snatch any style. Start around 50% and increase to find a max weight for the day. A short pause at the hip between reps is allowed.


16 min AMRAP ladder**:

1-2-3-4… reps of the following barbell complex:

3 deadlifts + 2 snatches + 1 overhead squat 115/80 lbs

** after each round, run 200m

Note: Scale the weight so that you can complete each complex unbroken. You can reset between reps complexes. 1 rep of the complex is: 3 deadlifts + 2 snatches + 1 overhead squat. For example, in round 4 (after your third 200m run), you will complete this complex 4 times, then go for another 200m run

Snatch any style, but if squat snatch on the second snatch, it is NOT counted as your overhead squat.


Part A

15 min to perform 4-5 rounds of:

10 leg pikes over object

100 ft. per arm bottom-up KB carry

10 feet elevated ring rows

Part B

16 min AMRAP ladder**:


Alternating single DB power cleans 50/35 lbs

Alternating DB snatches 50/35 lbs

Alternating DB overhead lunge steps 50/35 lbs

** after each round, run 200m

Note: The reps each round are total, not per side. For example, for the round of 8, this is 4 reps per side of power cleans, 4 reps per side of snatches, 4 reps per side of OH lunges. Then go for a run, then start the round of 10. Switch arm anytime on the OH lunges