Snatch

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8 Rounds E1.5MOM

  • 1 Snatch (increasing weight)
  • Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

  • Ski Erg Cals
  • Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

10-minute Warm-up/Set-up


3 Rounds for Time

  • 21 Alt 1 arm Hang Snatches. (53, 35 KB)
  • 15 Goblet Squats
  • 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

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10-minute Warm-up


10-minute AMRAP

  • 5 Hang Snatches (115/75)
  • 10 Deadlifts
  • 15 Box Jumps/Step-Ups

10 min Set-up/warm-up


Deadlift

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 3
  • 1 x 2
  • 1 x 3

5 x 12

  • Seated Rows
  • Reverse Hypers

5 x 12

  • Lat Pull Downs

10 min Set-up/warm-up


10 Rounds of E1.5MOM

  • 1 x Snatch (140/95)
  • 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

  • 1 x 25m Med-Ball Bear Hug Carries (80/50)
  • 8 x Med-Ball Shoulder-to-Overhead
  • 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-up/Set-up


4 rounds for Time (25min cap) – Partner Waterfall

  • 16 Thrusters (95lb/65lb)
  • 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
  • 4 – Faux Rope Climb Complex
    • 1- Air Squat
    • 1 – Pull-up
    • 1 – Toes-to-bar

10 min Warm-up/Set-up


25 – 20 – 15 – 10 – 5

  • Cal Assault Bike
  • Kettlebell Swings (53/35)
  • 1 min rest between rounds

10 min Warm-up/Set-up


5 Rounds (u go I go)

  • 1 Snatch (135/95)
  • 300m Run or 750m C2 bike
  • 5 Squat Cleans (135/95)

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs
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Partners for time:

  • 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
    • 9 1-arm Alt DB Snatches (50/35 DB)
    • 3 Burpees over the dumbbell
    • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
  • 1000m Ski-Erg Cash Out (split as needed)


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