Heavy skill and go fast and unbroken!



Every minute on the minute working up slowly perform 1 SQUAT Snatch after warming up to 65% 1RM…

* 15 total minutes working up just 5# per round

* Only squat as low as you can maintain shoulder control… Safety!



* Try to push the pace on this one and try to complete all movements unbroken or in big chunks at a time

75/60 Calories on the Rower (4:00 cap)

50 Wall Ball Shots (14/20#)

25 Toes 2 Bar

(8:00 cap)


Scale reps before movements…

60/40/20, 50/35/20, etc


If you scale weights/movements try to bump the reps back up some…


Justin VanBeek

Written by: Justin VanBeek

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