Saturday, July 8th

The 20,000 Calorie Strongman Diet -Munchies

Performance is in red, Competition is in blue, Links are in green

A) In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single Arm Dumbbell Snatchs (each arm)
6 Burpees to plate

Rest EXACTLY five minutes, and then:

B) In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Bench Press 45/25
15 Medicine Ball Cleans 30/20

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.


A) Every 90 seconds, for 6 sets:
Hang squat snatch + 1 Overhead squat 

Load throughout with 65-85% snatch max


B) 3 sets of:

Front squat x 1 rep 
Start at 85% and build
rest as needed

C) 5 sets of:
Handstand Pushup x 10 reps
Rest 20 seconds
Bar Muscle-Up x 4-6 reps in as few of fractions as possible
Rest 20 seconds
Double Unders x 60 reps as fast as possible
Rest 2+ minutes

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