SKILL (15 min)
Box practice
WORKOUT (10 min)
For time:
30 alt. DB snatch (50/35)
30 box step over (24”/20”)
20 alt. DB snatch
20 DB box step over (1x 50/35)
10 alt. DB snatch
10 DB box step over (2x 50/35)
*10 min cap
(Score: Time)
STRENGTH (11 min)
Every :30 sec for 14 sets:
1 segmented snatch deadlift
*3 sec pause 1” off ground, at the knee, and in the power position (video attached)
*aim for 90-110% of power snatch across all sets
(Score: Weight)
WORKOUT (14 min)
14 min AMRAP:
400m run
10 KB deadlift (2x 53/35)
20 sit-up
(Score: Rounds/Reps)
WORKOUT (10 min)
10 min AMRAP:
8/6 cal armless bike
10 up-down
30 flutter kick
*rest :30 sec after each round
(Score: Round & Reps )
SKILL (10 min)
Kettlebell practice
WORKOUT (12 min)
12 min AMRAP:
200m run
1 rope climb
6 single arm DB/KB hang to overhead (DB 1x 50/35 or KB 1x 53/35)
(Score: Rounds/Reps)
STRENGTH (15 min)
15 min to build to 1 heavy…
Snatch balance
(Score: Weight)
WORKOUT (16 min)
8 rounds:
:30 sec: overhead squat (75/55)
:30 sec: sit-up
:30 sec: box jump over (24/20)
:30 sec: rest
(Score: Total Reps)
WORKOUT (10 min)
Option A:
10 min AMRAP:
5 handstand push-up
10 double DB lunge* (2x 50/35)
20 double under
*held in any position
Option B:
10 min AMRAP:
5 chest to bar pull-up
10 single DB overhead lunge (1x 50/35)
20 double under
(Score: Rounds/Reps)
SKILL (9 min)
9 min EMOM:
1 wall walk
(Score: For Completion ☑)
WORKOUT (15 min)
15 min EMOM:
Min 1: 5-10 seated Arnold press (athlete’s choice)
Min 2: 15-20 Russian KB swing (35/26)
Min 3: :45 sec bike
(Score: Arnold press weight)
ACCESSORY (12 min)
12 min EMOM:
Min 1: couch stretch
Min 2: foam roll something
Min 3: ankle/hip mobility
Min 4: child’s pose
(For Quality: No Score)