Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM for 10 min @ 70-80% of your 1 RM – 1 Power Snatch + 1 Snatch Balance
(For beginner athletes the Snatch Balance is scaled to an OHS – for the mobility-challenged these can be scaled to a Power Clean and Front Squat)

**If you don’t know your 1 RM work to a challenging weight but a weight you can move quickly with confidence.
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: OT2M x 10rounds (takes 20 min)

  • 15 Box jump (24/20″)
  • 15 KB Swing (24/16k)
  • 15 Grasshoppers (L+R=1)

(This is done every two minutes for 10 rounds – if you don’t finish a round within the two minutes, reduce the reps in the next round or scale the lbs so that you can finish.)