Friday, June 13
June 12, 2014
Saturday, June 15
June 14, 2014


3 rounds of
6 PVC Dislocates
6 Alt-T Push-Ups
6 Cross-Body Spider Lunge
6 Supine Scorpions
6 PVC OHS-Sotts Press

Strength – Snatch (30min)


2 x 2 Upright Snatch-Grip Row + 2 HI-Hang Snatch Hi-Pull (bar only for both)
2 x 2 Three-Pause Snatch Extension + 2 Hang Snatch Hi-Pull (light weight, then moderate weight)


– – Begin/Int – –
8 x 2 Hang Snatch
power is acceptable

– – Adv – –
6 x Power Snatch + Hang Squat Snatch

Team Met-Con
In groups of 2-3, complete a 12min AMRAP of

400m Run/Row
max rounds of 5 DB Hang Power Cleans, 5 Push-Ups, 5 Plank to Squat

– if a pair, then one runs, the other does AMRAP; if three, then one runs while the other two trade off movements, and then upon returning, the runner takes the place of one person in the AMRAP


  1. Katie says:

    I hadn’t done snatches in probably over a month, and my grip felt it! Hook grip made these even more challenging. Even 43# felt pretty awful, so I went back to the bar for a set, then back up to 43# where I stayed. Didn’t feel great, but I’ll get there

    Subbed rowing for the metcon, and that was the worst part! 20# DB for the cleans. We finished exactly 12 rounds.