For Time: (10:00 Cap)
21-15-9:
Squat Snatches 65/95 M55/85
Chest-to-Bar Pull-Ups
- Score = The time it takes to complete the workout
PART 2. SNATCH COMPLEX (For Load & Quality)
In the remaining time, for load:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
[TRAIN]
For Time: (10:00 Cap)
21-15-9:
Power Snatches 65/95 M55/85
15-12-7
Strict Pull-Ups
(The number of Strict Pull-Ups is ~75% of Chest-to-Bar Pull-Ups)
[SWEAT]
For Time: (10:00 Cap)
21-15-9:
Power Snatches 45/65 M35/55
Kipping Pull-Ups
PART 2. SNATCH COMPLEX (For Load & Quality)
In the remaining time, for load:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
AFTER PARTY 3 Sets:
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
[Rest as needed between sets]
AT HOME
For Time:
21-15-9:
Single Arm Dumbbell Squat Snatches 30/40 M25/35
Double Dumbbell Bent Over Rows
EQUIPMENT-FREE
For Time:
21-15-9:
V-Ups
10m Shuttle Sprints
