1a) Squat Snatch (With a running clock perform your sets every 2 minutes) 15­ -20 minutes time to warm­up and to finish sets: 5 sets of 3 reps (over 80% of 1 rep max snatch)

Proceed Immediately to 1b (Rest 2 minutes between work sets)

1b) Squat with Overhead Reaching x 5­ to 10/side (Eliminate during work sets)


Partner Workout (Teams of 2) Max Total Reps in 12 minutes:

30 seconds: Max Reps Toes to Bar

30 seconds: Max Reps Wall Ball (20/14)

30 seconds: rest

Repeat until 12 min is done Partner 1 perform Toes to Bar while Partner 2 Performs Walls Balls, Switch at 30 seconds and then rest for the following 30 seconds.


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