200M jog

5 Single Arm DB deadlift

5 Single arm DB high pull

5 Single arm DB Push Press

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind the Neck (BTN) Push Press


5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin


3-Postion Snatch (Floor, Below the Knee, above the knee)




Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  The %s stay the same, but reps increase, so time per set will move up to 5 min.  With each rep, the hope is you feel more and more comfortable dropping under the bar as soon as you heave it up overhead.



Devil’s Press (50/35)

*200M Run after every round


Time Cap: 15 Min

devils press

Pic courtesy of CrossFit St.Hubert.

Try to cycle through the Devil’s Press as quick as possible and then keep a fast, yet steady pace on the 200M runs

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Run -> 250M Row (ELITE: 400M Run, push Time cap to 20 Min)

Cool Down:

Calf Stretch on rig – 1Min per side


Banded OH stretch – 1 Min per side


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