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Dynamic Warmup & Mobility: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hamstrings, Hips, Shoulders
Banded Walks 30’ Lateral + 30’ Forward and Back
2 Rounds of Snatch Warm up (Modify with Cleans for physical limitations)
Snatch High Pull (Muscle Clean) – Position 1
Power Snatch (Power Clean) – Position 1
Power Snatch + Squat (Power Clean + Squat) – Position 2

Barbell Skill: Minute 21 – 40
Position 2 (at the knees) Hang Snatch EMOM – Modify with Cleans or Hang Snatch

Spend a few minutes practicing the Snatch using lightweight to build some consistency. After a few warm up sets working up to 60%, start a running clock for 12 minutes. Complete 1 Hang Snatch attempt every minute for 12 minutes. If it is a missed attempt that will count for that minute, and you should consider lowering the weight to something you are able to maintain. If you lifts feel good, you may build up and increase your weight with small incremental jumps as long as you are able to hit the lift.

If you have a physical limitation you may modify the EMOM with a Clean.

Workout: Minute 41 – 60
2 Rounds of:

30 Sec Max Bike
Then, 90 Second AMRAP of:
8 American KB Swings 35 / 53
8 DB Thrusters 30 / 45
Rest 2 Minutes – pick up in the second round where you finish in the first

Score A total Calories
Score B total Rounds

Complete 3 Rounds of 1 Minute max reps with a 30 second rest.

30 Second Thrusters / 30 second Dumbbell Overhead hold
Push-up Plank Hold
Kettlebell Swings