A. 12 mins to build up to a heavy 3rep Power Snatch (up to 3 seconds max between each rep if needed)

B. 21-15-9 reps for time of:

Snatches 52.5/35

Box Jumps 24/20

10min Time Cap (no going over)

*This is meant to be a farley sort intense workout, so you should find a weight you can do at least 3-4 reps unbroken.


Seated Dumbell Strict Press

6 Sets of 6-8 Reps

*Hand positioned palm facing the face all the way through the movement.

*Tempo is slow down, fast up.


*Rest 2-3 minutes between sets


A. 2-3 minutes foam rolling lats

B. 2-3 minutes stretching into thoracic extension on a roller.

C. 90 seconds stretching lats with a band. Hunt around for tight areas.