Every 2 Min for 16 Min, complete:

1 Snatch Pull

2 Power Snatches

3 Overhead Squats


Climb in weight each round

So, in each two-minute round, complete one snatch pull, two Power Snatches, and 3 Overhead Squats.  Start at roughly 545-50% of you Snatch and increase weight each set. The amount of weight you jump will be on how you feel.  Feeling strong today?  Make good-sized jumps.  Not feeling, overly strong?  Make smaller jumps, OR pick a weight and stay at it all 8 sets.  Focus on form if that is the case. You do NOT have to hold onto the bar for all the movement, but I suggest once the bar goes overhead after the second Power Snatch, keep it overhead until all 3 Overhead Squats are complete.




American Kettlebell Swings (53/35)

Goblet Squats (53/35)

*Row 25 Cals before each set of KB Swings


Time Cap: 15 Min

Best strategy for today is knock out manageable chunks in your sets of KBS and Goblet Squats, then keep a steady pace on the row.  Can you make it under the time cap?


Scaling Options:

KB weight -> 35/26 -> as needed

Row -> Ski Erg


Cool Down:

Child’s Pose – 2 min


Couch Stretch – 2 min per side

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