Friday October 1st

First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail.
Tempo Snatch Pull – Snatch Position Work – YouTube

300m Run
10 Tall Muscle Snatches
10 Tall Power Snatches
10 Tall Squat Snatches
10 Power Position Squat Snatches
10 Above the Knee Squat Snatches
10 Below the Knee Squat Snatches 3 Tempo Pull Squat Snatches (see video above)

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and feels good.

AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs


Feel: Cardio

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 13+ Rounds (:45 rounds or faster)


  • Double Unders: Should not exceed :30 of work at any point, so athletes may perform fewer double unders to get the practice in or scale to single unders.
  • Wallballs: Unbroken every time. Ensure athletes have a ball weight that allows for this, only scaling target height for beginners.