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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee)
Fitness: EMOM 12 – Even minutes: 10R + 10L KB/DB Push-press, Odd minutes: Max hanging L sit hold or hanging knee up hold

Part 2 – Conditioning: “Magnum PI”

Performance: On a 17 min clock:

  • Run one mile for time

…then with remaining time, perform 1-2-3-4-5-6… (and so on) reps of –

  • Power snatch (115/75lb)
  • X3 Abmat sit-up

Fitness: AMRAP 17 min* of 1-2-3-4-5-6… (and so on) reps of –

  • Strict Press
  • X3 Abmat sit-up

*Every 3 min on the minute, run 400m

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