Friday December 3rd

1:00 Lunge and Reach
2 Rounds
300m Row
8 Hang Power Snatches

For 15 Minutes, practice the following complex:
1 Tempo Snatch (Full, 4 second tempo) + 1 Hang Power Snatch
The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.
*hang onto the bar between the tempo snatch and the hang power.

AMRAP 2 Minutes, until 50 Box Jumps have been completed:

2 Wall Walks
12 Sumo Deadlift High Pulls 95/65lbs
Max Box Jump Overs 24/20 in remaining time
Rest 1:00

Score is time when the 50th Box Jump has been completed.
Feel: Cardio
Pacing: Reach
Target Score: Finish in 4-5 rounds (athletes should not require more than 5 rounds)
Firebreather Score: Finish in 3 rounds


  • Wall Walks: Use the Open standard scaling or a :20 Handstand Hold
  • SDLHP: Should be 1 set every round
  • Box Jump Overs: Scale box height before reps. Keep anyone who can jump, jumping. Otherwise ma machine for calories is a good sub. 

Coach Focus: All athletes should have at least 1 minute to do box jump overs, if not more. This workout should not exceed 5 rounds for anyone. Fastest may complete it in 3, most should complete it in 4. Barbell should be light enough to enable athletes to get their wall walks and SDLHP done in under 1 minute