10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

5 Burpees

Barbell warmup:  With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS then, in a snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, high hang power snatch, power snatch from mid shin


Power Snatch:

12 Min to work up to a heavy single

Video courtesy of Rogue Fitness.  Quick pointers on Power Snatch. Take there 12 Minutes and just have some fun loading up on some weight on Power Snatch.  If you are limited on weights, spend the 12 Minutes focusing on technique.



For Time:

800m Run Buy-In


4 Rounds Of:

5 Power Snatch (115/80)

10 Overhead Squats 115/80)


800m Run Cash-Out

Keep a good pace on the first 800M run, but don’t gas out.  Have something in the tank to get through the 4 rounds of lifting.  On the last 800, give it everything you have left


Scaling Options:

Run -> 1K Row/200 Double Unders/4 Minutes of cardio

Bar weight -> 95/65 -> 75/55 -> as needed


Cool Down:

20 Slow PVC Pass thrus

Couch Stretch – 2 min per side

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