A. GENERAL (4:00)
Tabata Song Movement in the Gym
Alternate between:
- Shuttles or running around the perimeter of the gym
- Side shuffles
- Burpees
- Jump Squats

B. MOBILITY / ACTIVATION (2:00)
Band or PVC Pass throughs + Overhead Squat
3 x 5 + 3

C1. SPECIFIC (12:00)
Snatches, Focus on barbell cycling
5 Snatch grip deadlifts
5 Muscle Snatch, pause at the top, coach return of the bar
5 Power Snatches, Pause at top, coaching return of the bar
---
Rope Climbs
4-6 Rope Knee raises, switch hands on top halfway
4-5 Foot Clamp + Squat up (Seated on box if needed)
Practice Rope Climbs

Amrap 24 minutes
24 Burpee over Barbell
12 Snatches @ 115/75 lbs
4 Rope Climbs

Score: Rounds & Reps
TC: 24 minutes
KG: 52/35
(Beg: 25/15, Int: 43/30)

Scaling Options
Beginner
16 Burpee step over bar
8 Snatches @ 55/35 lbs
4 Rope Rows / Ring Rows on one ring

Intermediate
24 Burpee over Barbell
12 Snatches @ 95/65lbs
4 Half Rope Climbs

In teams of 3
Amrap 24 minutes
2 Rope Climbs
10 Burpees to plate
20 DB Snatches @ 50/35 lbs x 1

Score: The number of rounds & Reps Partner 3 completes
TC: 24 minutes
KG: 22.5/15

Scaling Options
Beginner
8 Ring rows, holding 1 Ring
8 Burpees
16 DB Snatches

Intermediate
1 Rope Climb or 2 half RC
8 Burpees to plate
16 DB Snatches @ 50/35 lbs x 1

Clean Pull
8 x 2 @ 75%

Goal: Weightlifting Accessory