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Components

Snatch

Front Squat + Split Jerk

Settings

Workout

Wednesday

Warm-up

Crossover Symmetry Iron Scap:
Then
3 rounds:
10 cal AB
10 Banded Presses (light band)
20 Lateral Band Walks
20 Monster Walks
10 Banded Good Mornings
10 Russian KB Swings
10 Scorpions

Snatch (5 Sets 5 Touch-n-Go reps)

Snatch

Work to a moderate Touch-n-Go set of power snatches
This should be nowhere near a max
Work on cycling speed and keep your technique solid!

Front Squat + Split Jerk (5 sets: 3 Front Squats + 1 Jerk)

@60-70% of best jerk
Rest 2 min between sets

Gymnastics

Ring Muscle-up Work/Development
Work:
10 min EMOM
3 to 5 reps OTM

Focus on making each set as perfect as possible
If the reps start to get ugly, decrease them!

Development:
2 sets as a circuit
Banded Strict Pull-up w/3sec Eccentric x 8-12
Parallette Push-up in Hollow w/3sec Eccentric x 8-12

Running

3 sets
1600m
rest 4 min

Start around 80% effort and maintain or get faster if possible.

Want to see some of these movements in action? Check out our .