Hang Squat Snatch 1×3

Establish a 3 RM for the day.

Work up to a 3RM.

The focus should be active hamstrings/lats during the hang
while driving through mid-foot and reaching triple extensions before dropping under the bar.

The hang position is anywhere above the knees, completely unbroken.

Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up sets).

Snatch Grip Deadlift 3×3

90% 1RM Snatch

Record each set as 1 of your scores for load

Work up to a comfortable heavy set.

Stay tight! Focus on keeping hips low, chest high, and a smooth bar path.

Reset at the bottom of each lift

10 rounds, 30 secs per station, for max reps of:


* Rest 30 secs

Wall Ball, 20/14 lbs

* Rest 30 secs

** Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.

SCORE = Total Burpees + Total Wall Balls

Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps)

Minimum number of reps before scaling: 160
Burpees: 6 Reps (60 Reps)
Wall Balls: 10 Reps (100 Reps)

Stimulus for today’s workout is consistent and steady pacing while keeping intensity at a moderate level. Try to use the first 2 rounds to establish a consistent number of reps that can be replicated across all 10 rounds. Staying within your limits and keeping each movement smooth with a breathable pace will help with longevity. Try and work for the whole 30 seconds; don’t cut it short for more rest.

Encourage athletes to work for the whole 30 seconds, don’t cut it short for more rest.