*Do a set every 2 minutes.
2 Sets
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 2 Hang Snatch @75-80% 1RM Snatch
2 Sets
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Snatch @80-85% 1RM Snatch
Movement Prep/Activation and Increasing Heart Rate
1:00 Row (increasing pace)
50 Single Under
5 Double Push Up Burpee
20 Lateral Bar Hops
2. Workout Prep
1 set (at workout pace):
5/4 Calorie Row
4 Lateral Burpee Over Rower
10 Double Under
5 Sets:
AMRAP 5 minutes
25/20 Calorie Row
15 Lateral Burpee Over Rower
60 Double Unders
-rest 1 minute b/t sets-
*Pick up where you leave off each round – this is for one TOTAL score.
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Score: 200/190+ (2+ rounds)
• Minimum Score before scaling: 140/130 (1.5 rounds)
5 Sets:
AMRAP 5 minutes
20/16 Calorie Row
10 Lateral Burpee Over Rower
40 Double Unders
-rest 1 minute-
For Time
Complete 200 ft handstand walking
*Every 50 ft you must do a full piroutte on hands (mark 50 feet on the floor so you know where to turn)
You will complete 4 full turns on your hands – at 50ft, 100ft, 150ft, and 200ft.
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)