Choose your loading wisely!



10 Shoulder 2 OH Anyhow (Push Press, Jerk or Split Jerk)
20 AbMat Sit Ups
250/300m Row
10 Hip to OH Anyhow (Hang Snatch or Hang Clean & Jerk)
20 AbMat Sit Ups
250/300m Row
10 Ground to OH Anyhow (Snatch or Clean and Jerk… Power, Squat or Split)
20 AbMat Sit Ups
250m/300m Row
* 2 Rounds for consistency on the Row pacing and the time to complete each round

You MUST snatch at least once on the barbell lifts with the obvious exception of the shoulder to overhead…

Load the barbell up to around 75% 1RM Snatch for this one with a weight cap of 115/165# and pick your STRONGEST position for Snatching on this one…
(Ex. I’ll loading up to about 155 and snatching from the floor and I’ll do Hang Clean and Jerks for the hip to overhead)

The row pacing is also a major emphasis on this one…

Try to pick a pacing that you can maintain from the first 250/300m row all the way to the last one you complete without falling behind significantly anywhere along the way…

25:00 cap for this one!

Justin VanBeek

Written by: Justin VanBeek

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