One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout

Followed by…

Two sets of:
Burpee Broad Jump x 3 reps
Box Step-up x 12 reps, alternating

Followed by…

If working on snatches today, perform two sets of:
“Three-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1

Followed by…

If working on the Fitness track today perform two sets of:
Kettlebell Side-Bend x 15 reps, right side
Kettlebell Suitcase Deadlift x 5 reps, right side
Kettlebell Side-Bend x 15 reps, left side
Kettlebell Suitcase Deadlift x 15 reps, left side



Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24″/20″)
8 Power Snatches
400 Meter Run

Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.

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June 24, 2022 11:19 am

6:13,6:19,7:00,dnf wake up call, bbj rough 135# snatch okay somehow

June 23, 2022 8:44 pm

Used 75# for the snatch

R1: RX 6:45 – I stopped twice on the first run, messing with my music
R2: 5:14 cut the runs to 200m
R3: 6:08 runs 300 meters + or –
R4: 6:14 runs 300/250 +/-

Hard one. The last two rounds were UB with the snatch.

Candy Olkey
Candy Olkey
June 23, 2022 1:12 pm

A. The Eagle
***This did not go as planned. Attempted 1-16kg KB and 1- 27# adjustable KB, I got through 4 rounds before my arm had enough of the adjustable KB hitting it. Switched it out for 35# DB and continued but ended up breaking again at 6 and 7th round. time 7:00.

B. 3 Sets – Minding Tempo!!
BSS @ 3111 x 8 – all 35# DBs
SA DB Row @ 2111 x 8 – all 35# DBs

Blake Shealy
Blake Shealy
June 23, 2022 10:30 am

Needed to squat:

Back squat: 5x @ 185, 225, 275, 300, 275, 225, 185

4 sets: 13:34
15 walking lunges w/ 50# DB’s
500 cal row

Alexandre Massé
Alexandre Massé
June 23, 2022 10:05 am

I did both fitness and performance warm-up, then 4x as instructed
500 Meter Run
8 Burpee Box Jump-Overs (24″)
5-6 Power Snatches (95 lbs)
500 Meter Run

1:50 to 2:10 per 500 Meter Run (~4.00/km pace) and roughly 6 mins per set. 500 Meters because of how structured the roads around my house are. And it was raining strong.

Great training !

June 23, 2022 5:30 am

A. 400M Row
16 Burpee Box Jump Overs (24″)
8 Power Snatches (135#)
400M Row


Row pace 1:45-1:52 throughout
Snatches 40-55 seconds
Had cement legs on the burpees

Andrea Arzillo
Andrea Arzillo
June 23, 2022 5:17 am

A. Definitely not feeling it in my legs today, so I focused on stay within the 6:15 and modified the workout as follow:

All power snatches with 50kg (all done in less than 60sec)

1st 6:17 Rx
2nd 6:02 reduced last run to 200m
3rd 6:13 reduced last run to 200m
4th 7:30 Rx not within time but was the last set

Tot time: 26:02

Paul S
Paul S
June 23, 2022 4:05 am

A. Scaled this to 400m, 10 BBJO, 5 PS (95lb), 400m. Finished each round in 6:30.

Last edited 4 days ago by Paul S