Month: July 2025

Power Snatch 3/3/3/3/3/3/3 *Start at 70% of your 1 rep max (full snatch), add weight each set. Complete 3 rounds for time:400m Run30 Box Jumps (24/20)30 Wall Balls (20/14)

Complete for time: 200 Burpees and then… Find a 1 Rep Max Thruster Complete for time: 100 Double Unders

Establish a “5 Rep Max” Deadlift *During reps 1 through 5 yours hands must never leave the bar. Try to complete each lift without resting too long at the bottom. and then… Complete for time:1000 Meter Row40 KB or DB Snatch750 Meter Row30 KB or DB Snatch500 Meter Row20 KB or DB Snatch

Establish a “10 Rep Max” Front Squat *During reps 1 through 10, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm front squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 10 rep max and then… Complete…

Hang Power Snatch3/3/3/3/3/3/3 *Start at 65% of your 1 rep max snatch (full snatch), add 5 to 10 pounds each set. Tabata – Hollow Rocks Complete for time:30 Power Snatch30 Pull Ups

Back Squat 4×4 @ 70% 2×2 @ 72% 2×2 @ 80% 4×1 @ 85% and then… Complete three rounds for time: 100 Air Squats 500m Row