A) 3 Rounds:

100m Row (sprint)
8 Dumbbell Snatch, 40lb/20lb

– Rest 30 sec

16 Sit-Ups
13 Lunges

– Rest 30 sect

B) 3 Rounds with an empty bar:

3 Overhead Squats
3 Muscle Snatches



2 Snatches every minute on the minute for 12 minutes

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/27)

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.



5 Rounds For Time:

400m Run
15 Overhead Squats, 95#/65#

Workout Tip

Run: athletes should be able to run 400m under 2 minutes. Scale distance to 300m or 200m as needed.

Overhead Squat: athletes should be able to complete each round in 3 sets or less. Scale load as needed. For athletes that cannot safely or efficiently perform overhead squats, should scale to front squats.

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