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Friday, December 3, 2021


8 Sets:

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

Note: Lots of focus on overhead control. Increase in weight in sets if you feel comfortable overhead, but focus on quality over quantity in terms of increasing difficulty. 


Max EMOM (30 Minute Time Cap):

  1. 15/12 Calorie Row
  2. 10 Burpees
  3. 30 Double Unders

Rx+: 50 Double Unders

Rx: As Written

Intermediate: 12/10 Calorie Row, 8 Burpees, 50 Single Unders

Scaled: 10/8 Calorie Row, 6 Burpees, 35 Single Unders

Note: This workout will be a good test of cardiovascular endurance. Each “set” will start at the beginning of each minute until you cannot complete the movements before the end of the minute. At minimum, you should be able to get 5 Rounds (15 minutes), so scale accordingly.

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