• Jog 800m, then

4 Sets:

  • 5 Snatch Deadlifts
  • 4 Snatch Pulls
  • 3 Snatch High Pulls
  • 2 Power Snatch
  • 1 Snatch

Notes Barbell Complex: Start with empty bar for first 2 sets. Athlete may add a small amount of weight after that if they desire.

Strength: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

  • Build to Max

Notes Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

TIMECAP: 20:00

Met-Con: Run/Kettlebell Snatch/Run

Every 5:00 x 4:

  • 200m Run
  • 6 Kettlebell Snatch, 32kg/24kg, left arm
  • 6 Kettlebell Snatch, 32kg/24kg, right arm
  • 200m Run

SCALING GUIDE Run: For athletes who will run slower than a 2:30/400m Split (1:15/200m), scale distance to 150m. Kettlebell Snatch: Athlete should be able to perform each round unbroken, but the weight should be heavy enough to require meaningful output. Scale load accordingly. For athletes who cannot/should not kettlebell snatch, scale movement to single arm kettlebell swing.


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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