Monday

– PART 1: Snatches completed in quick singles. High box (no need to stand fully on top). 6-8 minutes.

– PART 2: Snatches completed in 1-3 sets. Regular box (no need to stand fully on top). 5-7 minutes.

– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.

– SCORE: Enter how long each part took. Your overall score will be the sum total.

– PART 1: Steady singles on the bar. Push the pace on the box. Get the knees up really high for the jump up on the box.

– PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.

– PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.

– TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it’s absolutely necessary.

POWER SNATCH

– Reduce Weights

– Reduce Reps

– Power Clean

– Single Dumbbell Power Snatch

BURPEE BOX JUMP OVER

– Reduce Height

– Reduce Reps

– Burpee Box Step Over

– Bar Facing Burpee

– Regular Burpee

BOX JUMP OVER

– Reduce Height

– Reduce Reps

– Box Jump

– Box Step Over

– Broad Jump