Sunday, June 22
June 21, 2014
Tuesday, June 24
June 23, 2014


2 rounds of
40 High Knees in Place (20/side),
20 Spider Lunges (10/side),
20 Supine Scorpions (10/side),
10 Over-Under Scap Touches/side,
10 OH Band Pull-Aparts (light weight band)

Single Leg Flexion w/ ER Bias (BaSL 304) – 90sec/side
OH Band Distraction w/ ER Bias (BaSL 258) – 90sec/side

Met-Con Prep
3 x 3 Hang Power Snatch + 3 Tuck Jumps + 3 Box Jumps (step down)

6 x 2min On / 2min Off of 6 Power Snatch + 12 Box Jump

M: 115, 95, 75, 65
W: 83, 63, 55, 45 (use 15lb bar for 55 or 45 lb options)

– Snatch from the floor for each rep
– Box Jumps are step down only for this workout (RX’d is 24″ for M, 20″ for ladies, but scale as appropriate);
– Score is cumulative – being each round where you left off in the previous round



  1. Dray says:

    The squats from Sunday had my legs just exhausted coming into this; the box jumps had them on fire by the second round. The snatches felt good in general but just didn’t have the energy to keep jumping it up with enough force and they steadily (minus one failure caused by a lack of concentration) degraded. 95# was the right choice, though!

  2. Katie says:

    This was one of those days I was just in a funk and couldn’t seem to push myself to move faster. I went with 35# for the snatches, which were rough because of my stupid torn hand…yet somehow not using hook grip made them easier? The win of the day was that I managed to stick to box jumps without any discomfort, 12″ plus a 25# plate. Hoping I’ll be able to consistently do 18″ soon!