Alternating EMOM for 12:00 of:

Even – 3 Hang Snatches (just above the knee) – beginning @ 60% of 1RM and working up to a heavy load (heavier than last week)

Odd – 12 Box Jumps (no rebounding) 24/20″

Note: This begins @ 0:00, therefore there will be 7 sets of Snatches and 6 sets of Box Jumps. The goal here is a little less thinking, and a little more classic CF “exertion” lifting. The idea is that the athletes will do something more natural when they are warm and not overthinking each lift. Make sure they understand there needs to be enough load on the bar to be challenging, but not to encourage bad lifting.


1a) 4X8 Barbell Bent Over Rows – heaviest possible across, rest 60 seconds

1b) 4X5 Tempo (3 counts down, 3 count pause in the bottom, 3 counts up) Kettlebell Overhead Squats (each arm) – heavy enough weight to be challenging but not to affect tempo, rest 60 seconds


12:00 AMRAP of:

60 Calorie Row
50 OHS 95/65#
40 Shoulder to Overhead 95/65#