Saturday, July 23rd


Performance is in red, Competition is in blue

A) Every 90 seconds, for 10 sets:
2 Hang Power Snatches + 1 Overhead Squat

B) 3 Rounds For Time
Run 600 meters
20 Alternating Dumbbell Snatches
10 Burpee Box Jumps

A) Every 90 seconds, for 8-10 sets:
Snatch Pull + Squat Snatch
At 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then stay back around 80% and work there.

B) “Adios Amigos”   
Muscle Ups
Snatch weight increases each round. Men-135/155/185  Women- 95/105/115
Reps may be scaled to 9-6-3 or 6-4-2.  You may also sub the muscle up with strict chest to bar pull-ups or chin over bar pull-ups.


B) “Feel The Berm”   (without a berm)
4 Rounds For Time
Run 600 meters
20 Burpee Box Jumps 24/20

If you are not proficient in the muscle up or snatch then “Feel the Berm”.

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