1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch
Scoring: Load
Every 2 Min
Movement Prep/Activation
10:00 Moving Through:
1:00 cardio (easy) (your choice)
50 Single Under
10 Ring Kip to Swing
5 Banded Strict Ring Dip
5 No Jump Burpee
2 Box Get Over
Workout Prep
1 Set (at workout pace)
50 Double Unders
2 Ring Muscle Ups
2 Burpee Box Get Over (at workout height)
For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders
Target Time: sub 12 minutes
Time Cap: 16 minutes
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Burgener Warm up Snatch – 3-5 reps at each position