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3 Steady Rounds: Run 100m, 12 Air Squats/Empty Bar Pause OH Squats/Power Position Squat Snatches – then – 1:00 HS hold

Perform air squats on R1, the pause OH squats on R2, and the snatches on R3. The HS hold is only performed once and after all three rounds are complete.

Mobility Recommendation: 20 Shoulder Swimmers

Lay face down on the ground with hands behind your back. Bring your arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel.


Hang Squat Snatch: 1-1-1-1-1-1-1

We are looking for you to build up to a very heavy single on the snatch. Focus on pulling UNDER the bar, and not just heaving it overhead as high as possible.


Climb the Ladder for 10 Minutes: 2 Box Jumps (30/24), 6′ Handstand Walk, 4 Box Jumps, 12’ Handstand Walk, 6/18’, 8/24’ etc…

This is a fun, high power output, high skill workout for you to work on some variation of HS walking. To be clear, box jumps increase by 2 reps and the HS walking increases by 6’ (the length of a typical floor mat). You can  use the short side (4’) of the mat, scale to HS walking into a wall, or increasing duration HS holds (probably :05 per round or so).

Pistol Practice!



Team Workout