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Warm Up
2:00 bike/row/run
2 sets of
12 DB box step ups (6 each side)
20 Sit ups
12 Sumo Deadlifts- light weight on bar
20 Seated banded rows- attach light band to rig. Sit tall, legs straight out and pull the band to your chest with your shoulders down, squeezing the shoulders together.


10 deep squat progressions
:30 banded lat stretch each side
4 position wrist stretches

Primer: with empty barbell then light weight
snatch grip strict press- 3 sets of 3 reps
*bar in the back rack position, we are focused on an engaged mid-line as we press the bar overhead
snatch grip sotts press- 3 sets of 3 reps
*start with PVC and only move to empty barbell if your form is perfect
*we are looking to complete the press from the bottom of our squat position

28:00 time cap
squat snatch 155/105 or 75% 1RM snatch
HSPU sub downward dog push ups
parallel ring rows- use a box for your feet to get you parallel to the rings

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