Friday 11.03.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

500m Row
– then –
2 Rounds:
10 Muscle Snatch w/ empty bar
10 Overhead Squats

Get Fit (Min 20-36)

Every 4:00 for 16:00
500/450m Row
10 Power Snatch 135/95

You score is your slowest round, so you’ll need to be strategic with your pacing. Depending on your abilities you can stick with singles or go for some (or all) T&G reps. However, you don’t want to go too hard causing you to break down, unless it’s your final round. You should have a minimum of :30 rest at the end of each window. Choose weight accordingly – MANY will need to scale.


Every 4:00 for 16:00
500/450m Row
10 Alternating DB Snatch 35/20

Get Powerful (Min 43-55)

Squat Snatch
Every :30 for 3:00
1 Rep
Every :60 for 3:00
1 Rep
Every 2:00 for 6:00
1 Rep

The :30s should be light and consistent, just building that perfect pattern. You can very gradually add weights. The :60s is where you start to build like a ladder for 3 reps, increasing to working weights. The 2:00s are for heavy singles.

Competitor Extra

Climb the Ladder
3 DB Burpee Box Step Overs 24/20 50/35s
10 Toes to Bar
6/10, 9/10, 12/10, etc..

This might end up being the most grip intensive workout we’ve done in a while. You can break up the TTB even when you don’t “need” to in hopes that it allows you to keep moving on the BBOs.