Warm up

2 rounds:

10 PVC pass throughs

5 inchworms

10 cal ski erg

5R/5L KB Turkish situps

Endurance

Every 9 min for 4 rounds, alternating between A and B, each for time (2 rounds on A, 2 round on B):

Part A

500m run

40 single KB shoulder to overheads 20/12 kg

30 KB goblet hold box step overs 24/20 in, 20/12 kg

Part B

30/24 cal row

10 lateral burpees over the rower

20 handstand pushups

10 lateral burpees over the rower

30/24 cal row

** 8 min time cap on each part, allowing for a minimum of 1 min transition between interval

Olympic lifting

Warm up & activation

1 Rounds

10 Empty Bar Good Mornings

10 Behind the Neck Snatch Grip Push Press

10 Overhead Squats with pause in bottom

5 Snatch Balances + 5 Snatch Drops

Barbell Prep

Position 1 – Power Position

3 Snatch Grip Shrugs

3 Snatch High Pulls

3 ScareCrow Snatch

3 Snatches:  Power Snatch, Parallel, Below Parallel

Position 2 – Hang Above Knee

3 Snatch High Pulls

3 ScareCrow Snatch

3 Snatches:  Power Snatch, Parallel, Below Parallel

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Snatches:  Power Snatch, Parallel, Below Parallel

Snatch Complex

Find a 1 Rep Max Snatch

Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch

Work Up to a 1 Rep Max

Skill Accessories

Snatch Balance + Overhead Squat

Every 90 seconds for 5 Sets

1 rep of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

1 rep of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

1 rep of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

1 rep of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

1 rep of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

Conditioning

4 Rounds:

AMRAP 3 Mins

7 Thrusters

7 Pull-Ups

7 Burpees

-Rest 1 minute between-

Rx: 75/55

Int: 55/35