3 rounds:

5 straight-leg Box Jumps (land with straight legs, you may bend legs to jump)

5 Snatch Grip Bent-over BB sweeps

5 Hang Power Snatch

work up to 70% of 1RM PS


1) Starting at 70% of 1RM Power Snatch and adding weight every round, drop weight 10-20 pounds after first miss and finish the EMOM:

3 Touch and Go Power Snatches every 60 seconds for 7 minutes, 7 total sets

rest 2 minutes

2) ME Power Snatches at 80% of 3RM


3A) BS: 60x5, 70x3, 75x3x3

3B) 4x20 sec ME Toe-to-bar, rest 90 sec


4) For reps:

4” ME Wall-ball shots (go for a PR unbroken set)

rest 2 minutes:

4” ME Muscle-ups (or progression)

Extra work:

1A) Press or DB press 5x3, searching for a 3RM, -5%, -10%

1B) 4x8 Dual KB Single-leg Deadlift

2) 3x1:00 L-sit (accumulate 1:00 if you cannot go UB)