2 BTN Snatch Grip Push Press + 2 Heaving Snatch Balances
5 sets of 1 across
Start at 65% of 1RM Snatch
Target a 5-10lb increase each week

Snatch Balance can be scaled to overhead squats


4 Rounds
10 Toes to Bar
10m Walking Lunges
200m Run
10m Walking Lunges


BPS Test Day 2
Supine Shoulder Flexion (video this so you can see your beginning range of motion and compare it in a few weeks)
Supine Shoulder Flexion (
Establish 8-12 rep max 1 arm high pull for each arm
Unilateral High Pull (
Establish max weight for 80-120 meter (1 lap around the perimeter of the turf) continuous 1 Arm Farmer's Carry (use a dumbbell or kettlebell)
Farmers Carry (


CrossFit Journal: The Performance-Based Lifestyle Resource