Wednesday, June 18
June 17, 2014
Friday, June 20
June 19, 2014


2 rounds of
6 Dolphin Push-Ups,
12 Superman,
6 Bird Dog Push-Ups,
12 Hip Bridges,
6 Lunge & Twist,
12 Squats

Strength – Power Snatch (25min timecap for prep and work)


3 x 3 Hang Power Snatch + 3 Pause OHS (bar, light weight, moderate weight)*
– – those doing the beginner track should complete all 3 sets with the bar


– – Begin – –
7 x 3 Power Snatch

– – Int/Adv – –
6 x 2 Power Snatch + 3 OHS

12min EMOM, alternating between

  1. 30sec max rep Bastards;* and,
  2. 3 Snatch Hi-Pulls**

* Over-the-Bar Burpees, where Over & Back = 1 rep
**Wt Options = M: 135, 115, 95, 75; W: 93, 73, 63, 45 (choose a weight less than, but closest to, the max weight lifted during the strength portion)


  1. Dray says:

    OHS tops my list of items to work on so happy to see it tonight. 100# for my final set felt pretty good in general but holding that weight overhead gives me a little trouble with my wrists – probably could have gone heavier if I had done it earlier before the sets added up. On the plus side, power snatching 100# felt surprisingly light!

    I’ve been waiting for bastards to show up in a metcon to see how long I could keep diving over the bar without landing on my feet. Very effective, was doing about 1.5-2x as many when I wasn’t catching myself on my feet before falling to the ground but reeaaaallly exhausting and worse my arms out. Would have been a lot less effort to just sacrifice the face and land without slowing, I guess. Maybe next time!