WARM-UP
3:00 Cardio of Choice (Run / Row / Bike)
Immediately into…
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats

WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)

POST WORKOUT STRENGTH
On a 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)

Goal* – Smooth barbell cycling and quick transitions b/t the Front Squat and Power Snatch will set you up for success today.

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