Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Lift-Offs + 1 Snatch

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B. For max reps:
40 seconds of Hang Snatches (95/65 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Burpees over the Bar

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
95/65 lb Hang Snatches x 40-second max # of reps
Burpees over the Bar x 40-second max # of reps

C. "Optional Accessories"
Four sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing

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