On a 16 Min Clock 4 Rounds

-2 DB Push Up + Pull Across
-4 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

-4 DB Push Up + Pull Across
-8 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

-6 DB Push Up + Pull Across
-12 Alternating Dumbbell Power Snatch

Rest 1 Minute AMRAP to 16 Min

8 DB Push Up + Pull Across
16 Alternating Dumbbell Power Snatch

Suggestions

Men: 40# DB Women: 25# DB
Goal: Complete at least 2 Rounds at 8+16!

Coaches Notes

This one will start off super manageable, but trust us when we say – it’s going to get “real” real quick! If your’e not that familiar with the Power Snatch, then just do ground to overhead in any fashion you want. Example; power clean from the ground, then push press overhead. These are

alternating with one arm, so you will only need one DB for both movements.

To begin, you’ll start a clock working up to 16 minutes. Once your clock is going, you’ll start with the first 4 round couplet of 2/4. Once you’re finished with all 4 rounds, take a look at the clock and rest 1 minute. You’ll then do another 4 round couplet increasing reps to 4/8, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/12, followed by 1 minute of rest. After your final minute of rest you’ll increase reps to 8/16 and continue working with this rep scheme until the clock hits 16 minutes.

The first four rounds of 2/4 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + pull across. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you’re resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + pull across to either knee push up + pull across or elevated push up + taps. Consider that as the push ups start to feel hard, this will have an effect on your snatches. Choose a weight where you can stay moving and don’t hesitate to customize weight as needed to meet the goal for this workout!

4 Rounds

-300 Meter Row
-16 Barbell Hang Squat Clean
-12 Barbell Push Press
-300 Meter Row

Rest 2 Minutes Between Rounds **This version could also be done with:

Sandbag Hang Squat Clean Sandbag Push Press

Suggestions

Men: 75-95# Women: 55-65#

Goal: 3:00-4:30

Coaches Notes

We are looking at “sprint” like efforts for each one of these rounds, and the goal will be to push hard knowing you’ll get a full 2 minutes of rest between each. “Send it” on the 300 Meter Row.

The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity!

Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine – just keep an eye on the clock to make sure you’re not resting too much.

-100 Double Unders / OR 200 Single Unders
-50 Dumbbell Shoulder Rack Step Up
-30 Barbell Shoulder Press

Rest 3 Minutes

-30 Barbell Shoulder Press
-50 Dumbbell Shoulder Rack Step Up
-100 Double Unders / OR 200 Single Unders

**Could also do:

Barbell Front Rack Step Up

Suggestions

Men: 35-40# DBs / 95-115# Press Women: 20-25# DBs / 55-65# Press

Goal: 15-19 Minutes

Coaches Notes

Break up the first set of 100 double unders in 5 sets or fewer. Keep the shoulders back with the arms relaxed. Make sure to rotate the rope using your wrists. If you’re still working on them at 2:00, you can stop there and move on.

The dumbbell step ups, keep your sets unbroken for sets of 10-15 reps at a time. Aim to be done in 3:00 or less.

Complete larger sets on the shoulder press and shoot for 15-20 reps a minute.

-75 Burpee Toes to Bar

**Non-Toes to Bar Option:

3 Rounds

-25 Dumbbell Facing Burpee
-30 Weighted Sit Up

Suggestions

No weight needed today!

Weighted Sit Up Option- Men: 20-35#  Women: 15-25#

Goal: 9-14 Minutes

Coaches Notes

One movement: how hard could it be? This is the workout to experiment SENDING IT.

Complete one burpee under your pull up bar, then hang from the bar and do one toes to bar. Then go back down and repeat this for 75 total reps as fast as possible.

Aim to get 5-8+ reps per minute.

-200 Meter Run
-16 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-24 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-32 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-40 Kettlebell Overhead Swing
-200 Meter Run

Suggestions

Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 15-20 Minutes

Coaches Notes

Simple and fun one today that is going to get increasingly harder as the workout progresses. Notice this is broken into several parts with a 1 minute rest between each section. This means we want you pushing each part at a hard pace, but not so hard that you hit a wall too early. Start smooth, push yourself – but make sure it’s sustainable. If you have anything left in the tank towards the end, feel free to send it – giving it all you have!

Each run should take roughly :45-1:15. If it’s going to take longer than 1:15, we would highly recommend customizing your distance or running for a period of time. Now if you can’t run for weather purposes or you just don’t feel like running, you can also do unweighted step ups, mountain climbers,

or jumping jacks for roughly 50-60 seconds. Whatever you customize to, think steady continuous movement for a certain period of time.

The swings should be done in 2-3 sets. These will start out feeling easy but as the workouts goes, they will get increasingly harder. Break intentionally and as needed to manage fatigue. If you have the ability, a great challenge for the swings would be going unbroken. Coupled with the running these will get challenging – do your best to relax your breathing by focusing on big, deep breaths throughout!

Every 6 Minutes for 18 Minutes

(3 Rounds Total)

-20 Alt Barbell Front Rack Lunge
-20 Barbell Power Clean & Jerk (Ground to Overhead any way you want)
-20 Alt Barbell Front Rack Lunge

Suggestions

Men: 75-95# Women: 55-65#

Goal: 2:30-3:30

Coaches Notes

Alright, the goal for this one is to push each round as hard as you can! We are looking to get at least 2:30-3:30 of rest before starting in on our next round, which means we should almost be resting as long as we are working – giving ourselves plenty of time to recover and push hard.

For the lunge, choose a weight where you can get all 20 reps in one set. Once the weight is on your shoulders, focus on a solid front rack position by keeping your elbows high. We want to avoid letting our elbows fall towards the floor because often where the elbows go, the chest will follow. When holding the barbell in your front rack, don’t be afraid to relax your grip and let the bar roll towards the back of your finger tips. This will allow you to pull your elbows through, creating a strong front rack.

The clean and jerk will likely be the movement that challenges you the most – especially if you’re willing to go for it. Try getting these done in 2-4 sets. If you’re breaking them into multiple sets, think about a quick break and then back to work. Remember: we want to see fast rounds. Keep your back flat when pulling from the ground, and once you receive weight in your power position (quarter squat), go directly overhead into your push jerk. This will

help tremendously with your speed and eliminate unneeded time under tension.