1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
- Hold the bar overhead for at least :01 at the top of each rep.

1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
- Hold the bar overhead for at least :01 at the top of each rep.

Snatch | Progression
:20 setup hold // Heels down, shoulders in front of the bar, visible lumbar arch.
5 snatch-grip deadlift-shrugs // Shrug the shoulders only after the hips and knees are fully extended.
5 muscle snatches // Deadlift smoothly from the setup to the mid-thigh, then extend the hips and knees rapidly before shrugging and pulling the bar overhead.
3 overhead squats // Maintain locked-out arms at the bottom of the squat.
5 squat snatches // Jump hard to extend the hips before pulling the bar overhead.
5 squat snatches // Jump with straight arms, but snatch and receive the bar overhead with locked-out arms before the feet land on the ground.

Clean and jerk | Progression
5 muscle cleans // Shrug and clean the bar to the front rack only after the hips and knees are fully extended.
3 front squats // Drive the elbows and shoulders up as the hips go back and down.
5 squat cleans // Jump hard to extend the hips before cleaning the bar to the front rack.
5 push jerks // Jump to extend the hips and knees before pressing the bar overhead.
3 squat clean and jerks // Hip extension: Maximize the speed and power of the jump for both movements to accelerate the bar faster.

- RX -
For load:
Snatch
- Build to a 1-rep-max
Clean and jerk
- Build to a 1-rep-max

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
5 sets:
3 snatches

5 sets:
3 clean and jerks

- MASTERS 55+ -
Same as Rx'd

1 set:
1:00 child's pose
1:00 couch stretch/leg

EMOM 20:
Min. 1 | :45 alternating DB squat snatches (35/50 lb)
Min. 2 | :30 handstand hold
Min. 3 | :45 DB squat clean and jerks (35/50 lb)
Min. 4 | :30 hollow hold
Min. 5 | Rest
- Use one dumbbell for the snatches and two for the clean and jerks.
- Rest the remainder of minutes 1-4.

5 rounds for time:
24/30-cal bike
- Rest 2:00 between rounds.

- Keep rounds to 2:30 or less; advanced athletes should push for sub-2:00 rounds.
- Use any available bike.
- Push as hard as possible on each round to find out what this workout is really all about; avoid gaming any of the rounds.
- If you use an Echo or Assault bike, incorporate your arms as much as possible. On the C2 bike, try and push through the heavy feeling in your legs.
- Bike modifications: calories, max calories in 2:00, row or ski