Warm Up 

E: Farmers vs. Lumberjacks 

T: Farmers vs. Lumberjacks 


Rig squat stretch x :30 

Elbow to instep x 4

Push up hand walk x 4 

PVC Pipe warm up 

10-15 Pass throughs 

5 Overhead squats 

PVC Chest stretch in rig 

Review hang and floor snatch positions with PVC



E: #1-Hot Potato 

#2- Jump Rope Contests (coach will time athletes to see how many jumps they can get in a given amount of time–regular jump rope, one leg, high knees, etc.) 

T: Snatch (6-8 total sets…coach will decide depending on class time and size) 

After two sets of warm ups at 50 and 60%…

Every 1:30 on the clock perform:

Odd – 2 Hang Snatches

Even – 2 Floor Snatches


Start around 65% and only move up if you get the technique down with an 80% cap if you’re hitting things perfect by the final few sets…



E: 5:00-8:00 AMRAP  

5 Pull Ups

Frog Hop Across Plates

5 Ball Slams 

Lunge Walk Back to Pull Up Bar



1:00 Ball Slams 

1:00 Burpees

1:00 Ball Slams

1:00 Burpees

**Perform these exercises back to back with no break. Try to match your number with each exercise the second time around.  




Megan Kestel

Written by: Megan Kestel

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