- RX -
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch

- INTERMEDIATE -
Same as RX’d.

- BEGINNER -
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

1 set:
20 jumping jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 jumping jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

Pre-workout:
8 sets for reps:
:20 double-unders
- Rest :10

3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Every 2:00 for 20:00:
2 left-arm DB snatches
2 left-arm DB hang squat snatches
2 left-arm DB squat snatches
- Switch arms.
2 right-arm DB snatches
2 right-arm DB hang squat snatches
2 right-arm DB squat snatches

EMOM 12:
Min. 1-4 | 5 front squats
Min. 5-8 | 3 front squats
Min. 9-12 | 1 front squat
- Add load each minute.

5 sets:
100-ft DB farmers carry (50/70 lb)
10 DB push presses
- Rest :30-1:00 between sets.

3 sets:
3 deadlifts
- Keep all sets unbroken.
- Rest 3:00 between sets.

5 rounds for time:
400/500-m row
- Rest 2:00 between rounds
- Substitute 400-m run.

5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups or muscle-up transitions
:30 ring support hold
- Rest as needed between movements and sets.
- Use feet to assist on this skill work as needed.