Work up quickly to 85% 1RM hang snatch…

(50, 60, 70, 80% X 2 reps each)


Then do 2 unbroken reps of Hang Snatch at 85% every 2:00 for 4 total sets OR do 1 rep of a Hang Snatch every minute on the minute for 8 total sets…

If things feel decent as you go then you can slowly work up to 90% for the final 2 reps of the 8 total reps…



1:30 AMRAP of meters on the rower
(Set 1:30 into the monitor and countdown so you get an exact meter number)
REST 7:30 (Make sure to keep moving)
* 3 total rounds for best meters each round and best meter average across all 3 rounds…



1:15 Hollow Hold

:40 Star Side Bridge (Each Side)

20 Med Ball Rotations (20/25-30#)

Rest 2-3:00


Justin VanBeek

Written by: Justin VanBeek

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