*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


EMOM 8 of:

Run/sprint 50m

Power snatch build (6-8 minutes)


For Time!

1-2-3-4-5 of:

Hang power snatch (85/115)

Strict toes to bar

Rest 2 minutes (change weights and breathe)

6-7-8-9-10 of:

Hang power snatch (65/95)

Toes to bar

Stimulus Goal:

Why Do This Workout?

Running intervals gives us a chance to work at higher tempos in higher volumes which will lead to more cardio respiratory endurance and faster 1 mile times, neat.

Working and practicing complex movements like the snatch is hard, doing hard things will make us better and more fit. 

Duration and Feel: Between 10-14 minutes with rest included.The running should push your pace, roughly 85-90% of your max speed. The for time workout will test your grip strength and lungs, woot woot. The heavier sets should be slower paced, the slightly lighter sets should have a higher intensity pace, more reps unbroken.

Barbell Weight: Should feel moderate-heavy on the sets of 1-2-3-4-5, a weight you could do 6-8 unbroken while fresh, you should be able to do quick singles during these sets. Lower the weight to a moderate weight after the 2 minutes of rest, a weight you could do 10-12 unbroken while fresh.

Specific warm-up focus: Snatch prep and build after running intervals.

Scaling Options: Complete bike intervals, 20 seconds at max intensity, 40 seconds at recovery pace. Lighter weight on snatches, knees to elbows, chest or waist if no toes to bar yet.