A. Warm Up

3 Sets/arm

2 KB Single Arm Thrusters

2 KB Single Arm Push Press

2 KB Single Arm Overhead Squat


Light Overhead Snatch Grip Prep Work

3 Sets – LIGHT Barbell Work

3 Snatch Grip Behind the Neck Push Press

3 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

4 sets

3 reps @ 31X1 Tempo

every 2:30

*build from last two weeks


Back Squat @ 65-70% 1RM

3 sets

1 rep every 10 seconds for 60 seconds

-rest 4 minutes inbetween sets-

(quickly re-rack the bar between reps – 6 reps per set)

*Increase the load from last week. We are now doing 6 reps in a single minute. Stay close to the rack so you can perform these squats every 10 seconds with a quick break.

C. Conditioning

4 Sets

6 Hang Power Clean

6 Burpees Over Bar

Bike 15sec @ 97%

-rest up to 3:00-3:30 minute between rounds-

*record load and total cals


A. Warm Up

Coaches choice

B. Strength

Touch and Go Snatch Complex

4 sets

3 Hang Muscle Snatch

3 Hang Power Snatch


Segment Snatch Pull

3111; 6,5,4,3;

*ONLY 1 pause (1 second) just below knee and then finish with SPEED! *Lower Slowly from the hips to the floor in 3 seconds

C. Conditioning

3 rounds

5 minute AMRAP

6/5 calorie bike

10 Handrelease Push Ups

6/5 calorie bike

12 Abmat Sit Ups

-2 minute rest-

*start where you left off