10 Sets (New set every 30 seconds)
1 Snatch @82-85% 1RM Snatch
Movement Prep/Activation and Increasing Heart Rate
10:00 moving through
1:00 Ski OR Row (easy-moderate)
10 Banded Good Morning
10 Ring Row
5 Inchworm w/Push Up
:25 Wall Facing Handstand Hold
-Then-
Warm up to workout movements.
2. Workout Prep
1 set (at workout pace):
2 Dumbbell Snatch (at workout weight)
1 Rope Climb
1 Wall Walk
15 minute EMOM
Minute 1: 10 Dumbbell Snatches (70/50) (OR 20 Dumbbell Snatch (50/35))
Minute 2: 4 Wall Walks
Minute 3: 2 Rope Climbs (OR 6 Strict Pull Ups)
• Intended Workout RPE: 7.5-8.0 – 75-80% – moderate to moderate/high intensity
• Target Time each minute: sub 40 seconds
• Time Cap each minute: 50 seconds
4 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second L Sit On Box or Parallettes THEN complete Max Kipping Toes To Bar
Score is total Kipping Toes To Bar for all rounds combined.
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
Burgener Warm up Snatch – 3-5 reps at each position