A. Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
B. Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders
A. Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch x 3 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep
B. Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
C. Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed
Three sets of:
Box Jump-Ups (low catch) + 7 Ring Dips
Rest as needed
One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps
D. Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
9 Deadlifts (225/155 lbs)
6 Box Jump-Overs (24″/20″)