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Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold... READ MORE

  Weighted squats – 10 Sets of 10 Add weight to these squats if possible. The best way I have found is to throw some heavy items into a backpack or gym bag. You can use water jugs / bottles, bags of potatoes, textbooks, tools, etc. Once your bag is filled, either throw it on... READ MORE