Intermediate
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Strength:
3 rounds –
12 Deadlifts
10 Rows
10 Chin-ups
*Go light
Double under skill:
8 Min AMRAP –
3 singles, 1 double x 10
2 singles, 1 double x 10
1 single, 1 double x 10
*Continue in this fashion until you complete the tenth round of 1 single 1 double. Once complete, restart from round one with 2 double unders instead of 1.
Metabolic conditioning:
Complete the following within the given time frame for as many rounds as possible:
Min 1 – 3: 3 Overhead squats, 3 Toes to bar, 3 Push-ups
Min 4 – 6: 6 Overhead squats, 6 Toes to bar, 6 Push-ups
Min 7 – 9: 9 Overhead squats, 9 Toes to bar, 9 Push-ups
*Continue adding three reps to each exercise until you can no longer complete all reps within the three minute window.
Beginner
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Strength:
3 rounds –
12 Deadlifts
10 Rows
10 Supinated inverted rows
*Go light
Double under skill
3 singles, 1 double x 1
3 singles, 1 double x 2
3 singles, 1 double x 3
*Continue in this fashion until you complete the tenth round of 3 singles 1 double. Once complete, restart from round one with 2 single unders instead of 3.
Metabolic conditioning:
Complete the following within the given time frame for as many rounds as possible:
Min 1 – 3: 3 Goblet squats, 3 Knees to bar, 3 Push-ups
Min 4 – 6: 6 Goblet squats, 6 Knees to bar, 6 Push-ups
Min 7 – 9: 9 Goblet squats, 9 Knees to bar, 9 Push-ups
*Continue adding three reps to each exercise until you can no longer complete all reps within the three minute window.
