A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”


Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.


For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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