Part 1:

5 Sets

1 Power Snatch

2 Overhead Squats

*Overhead squats are optional….only to be done if you are comfortable with OHS.  If not…this will just be a Power Snatch, then drop

Part 2:

16 Minute Ladder (Increasing by 2 each round)

Overhead Squats (65-75% of highest weight from above)

Chest-to-Bar Pull Ups

*400 M Run (or 500 M Row) between each round


All: Sorry to be repetitive…but we will modify the OHS for those that have mobility issues.  I don’t want to front squat again, therefore you may be forced to OHS with a PVC Pipe, or training bar.  We will make sure everyone has the right scaling option if need be.