Core –

10 heels to heaven

10 fast scissors

10 knees to elbows

10 knees only

10 circles back n forth

10 crossover top to bottom

10 toe touches

10 spider man

10 vsnaps

10 strait leg touches

10 leg slides


3Sets of 3: Pausing Snatch Pulls

3 Sets of 3: Snatch High Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Flowing from smallest to largest range of motion, we are moving the opposite direction with our weights. Starting heavier, and reducing load as we add a layer on of complexity.

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.


On the 2:00 x 7 Sets:

25′ Handstand Walk

3 Ring Muscle-Ups

1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

1. Handstand Hold (static hold)

2. Box Shoulder Taps – Video

3. Handstand Weight Shifting – Video

If we are not completing ring muscle-ups today, let’s complete 5 strict ring dips per round. Band as required


For time :


2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

Score is total time for all (6) rounds of completion.