-Final Week For This Cycle-


Every 90 Seconds for 15 Minutes

1 Squat Snatch + 2 Hang Squat Snatch @50-70%

**start at the same weight as last week.  try to finish 5 lbs heavier than last week. 


L1:  3 Power Snatches plus 1 OH Squat attempt, heavier than last week.  

-athletes may change weights at will but must finish equal to or higher than they started



With A Partner

2 Rds For Reps, 2 Min Each:


ME Tire Flips

ME Triple Unders/Double Unders

ME Rope Climbs

ME Burpees

Rest 4 Minutes (rinse & repeat)


*Tire Flips may be done alternating or together as a team.  

*Jump Rope - If you have singles, then you’re doing doubles.  If you have doubles, then you are doing triples.  Partners may work at the same time.

*Rope Climbs - no jumping! pull to standing is the scale.  Partners alternate.  

*Burpees - no matter where you started in the sequence, burpees will always be done last and everyone will do them at the same time.  


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