1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy, rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.


1a) 3X25 Med Ball Sit-ups – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. (can sub normal handstand holds here)

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.


Against a 6-minute running clock:

Run 800m, then max rep overhead squats (115/75)

Score = total number of overhead squats 

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