200M jog

30’ duck walk

30’ inchworm

30’ side lunge down and back

5 DB deadlift (one head of each DB needs to touch ground)

5 push ups on top of DBs

5 DB strict press

5 DB push press

Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin


Hang Snatch + Snatch




Sets start every 3 min

% Based off 3Nov1RM

Videos courtesy of Train FTW.

Second go at our Snatch complex for the cycle.  Make the goal of dropping faster to the bottom of the Snatch each rep.  Really attack that position with a very solid catch!  %s go up, so stay tight!!!



Dumbbell Push Press (50/35)

DB Burpee Deadlifts (50/35)

*400M Run after each round of Burpee Deadlifts

The weight on these DBs should feel a little heavy (especially on the push press).  If the strength is there to go unbroken, do it!  But, for most of us, would look to take probably two breaks in round one, one break in round 2, and then unbroken on round 3.  Take care to not let the back round as you stand in the burpee deadlift.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row or .75-mile bike

Cool Down:

Banded Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged


Iron Cross – 1 Min per side

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