A. GENERAL (4:00)
Tabata, 2 intervals at each station
- Air Squats
- Plate hops
- Jumping Jacks
- Burpees / Down & Ups

B. MOBILITY/ACTIVATION (3:00)
Hollow Rock to Toe Touch
20 reps

C1. SPECIFIC (10:00)
Barbell, Empty bar
- 5 Snatch Grip Deadlift
- 5 Muscle Snatch
- 5 Overhead Squats
- 5 Hang Power Snatch
- 5 Hang Squat Snatch
- Ramp up to workout weight

---
Barbell, Workout Weight
- 3 Power Snatch
- 3 Overhead Squats
- 3 Hang Squat Snatch
—
Toes to Bar
- 2 x 5 Beat Swings
- 5 Swinging Knee Raises
- 5 Swinging Leg Raises
- 5 Toes to Bar

A. GENERAL (4:00)
Tabata, 2 intervals at each station
- Air Squats
- Plate hops
- Jumping Jacks
- Burpees / Down & Ups

B. MOBILITY/ACTIVATION (3:00)
Hollow Rock to Toe Touch
20 reps

C1. SPECIFIC (7:00)
Barbell, Empty bar
- 5 Snatch Grip Deadlift
- 5 Muscle Snatch
- 5 Overhead Squats
- 5 Hang Power Snatch
- 5 Hang Squat Snatch
- Ramp up to workout weight

---
Barbell, Workout Weight
- 3 Power Snatch
- 3 Overhead Squats
- 3 Hang Squat Snatch

For time
50 Power Snatch @75/55 lbs
20 Toes to Bar
30 Calories on a Machine / 400m Run
20 Toes to Bar
50 Overhead Squat @75/55 lbs
20 Toes to Bar
30 Calories on a Machine / 400m Run
20 Toes to Bar
50 Hang Squat Snatch @75/55 lbs
20 Toes to Bar
30 Calories on a Machine / 400m Run
20 Toes to Bar

Score: Time
Time Cap: 30:00
Kilograms: 35/25, Beg: 20/15, Int: 30/20

Scaling options
Beginner
35 Power Snatch @ 45/35
20 Plank Elbow Touch / Knee Raise
20 Cal Bike/Row/Ski
20 Plank Elbow Touch / Knee Raise
35 Overhead Squats @ 45/35
20 Plank Elbow Touch / Knee Raise
20 Cal Bike/Row/Ski
20 Plank Elbow Touch / Knee Raise
35 Hang Power Snatch @ 45/35
20 Plank Elbow Touch / Knee Raise
20 Cal Bike/Row/Ski

Intermediate
40 Power Snatch @65/45 lbs
20 Swinging Leg Raises
25 Cal Bike/Row/Ski
20 Swinging Leg Raises
40 OHS @65/45 lbs
20 Swinging Leg Raises
25 Cal Bike/Row/Ski
20 Swinging Leg Raises
40 Hang squat snatch @65/45 lbs
20 Swinging Leg Raises
25 Cal Bike/Row/Ski

In Pairs, complete this workout for time.

For time
100 Power Snatch @75/55 lbs
50 Calories on a Machine / 800m Run
100 Overhead Squat @75/55 lbs
50 Calories on a Machine / 800m Run
100 Hang Squat Snatch @75/55 lbs
50 Calories on a Machine / 800m Run

While one partner is working on the barbell reps, the other partner is holding a dead hang on the pull up bar.

Score: Time
Time Cap: 30:00
Kilograms: 35/25, Beg: 20/15, Int: 30/20

Scaling options
Beginner
75 Power Snatch @ 45/35 lbs
50 Calories on a Machine / 400-800m Run
75 Overhead Squat @ 45/35 lbs
50 Calories on a Machine / 400-800m Run
75 Hang Squat Snatch @ 45/35 lbs
50 Calories on a Machine / 400-800m Run

Intermediate
100 Power Snatch @65/45 lbs
50 Calories on a Machine / 800m Run
100 Overhead Squat @65/45 lbs
50 Calories on a Machine / 800m Run
100 Hang Squat Snatch @65/45 lbs
50 Calories on a Machine / 800m Run

3 sets
12 Starfish
12 Plank Bird Dogs

Goal: Transverse Core Accessory