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1) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G.

2) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch.

3) 7 minute AMRAP:

20 Wall Balls 20/14

10 Pull-ups

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up. If you don’t have a Strict Ring Dip and Strict Chest-to-bar Pull-up thats the first place to start.

5) 4 Supersets of:

5/side Single Arm Dumbbell Row


10/side Seated Single Arm Cable Row

Rest 3 minutes between sets. Work as heavy as possible. Dumbbell Rows should be strict, load the Cable Row so you have to use your bodyweight a little.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE