Saturday, November 26th

Performance is in red, Competition is in blue

A) 3 sets of
Hang Snatch High Pull x 4 reps
rest 60 seconds
Snatch Grip Push Press + 3 SLOW Overhead Squats
rest 60 seconds

B) For Time at 80-85% effort
30 Pull-ups
30 Box jump overs 24/20
30 AB Mat Situps
30 Burpees to 6″ target

Not maximal. Make it feel smooth.

C) 3 sets for times:
Assault Bike 1 Mile
rest 3 minutes 


A) On the minute, for 10 minutes: 

Squat Snatch x 2 reps
(Begin at 60% and build each minute with your last set around 75%)

B) For Time
9-7-5
Hang Squat Snatch 95/65
Bar Muscle Up

(If you dont have BMU then you could instead spend 15 minutes practicing them. Otherwise scale with jumping BMU, on a low bar, or Chest to Bar pull-ups)

C) For Time at 80-85% effort
30 Chest To Bar Pull-ups
30 Box jump overs 24/20
30 AB Mat Situps 
30 Burpees to 6″ target

Not maximal. Make it feel smooth. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531