Saturday, August 16
August 15, 2014
Monday, August 18
August 17, 2014


3 rounds of
5 PVC Dislocates
5 Push-Ups
10 Spider Lunges

Strength – Power Snatch (35min for Prep and Work sets)
– – Prep – –
3 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull + 3 Hi-Hang Power Snatch

– – Work – – 

8 x 2 Hang Power Snatch

6 x 1 Hi-Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

Met-Con (25min for Prep and Met-Con)
– – Met-Con Prep – –
3 x 1 Power Clean to BTN rack position + 3 OHS + 16 Mtn Climbers/side
– work up to met-con weight

– – Team Met-Con – – 
In groups of 3 people, complete a 15min AMRAP of
400m Run
Max Rep OHS (M = 45/75/105/135; W = 30*/53/73/93)
P1 runs 400m; when P1 returns, they begin to OHS as P2 goes out for the 400m run; when P2 returns from the run, they begin to OHS as P1 rests, and P3 goes out for the 400m run. Continue until time is called.


  1. Kenna says:

    Nothing like snatches to recalibrate your ego and confidence… Worked up to 63#, but settled back on 58# to work on good crisp form. Rowed and used 35# on the metcon. (We assumed 30* meant add 5# to allow for bumpers on the 15# bar).

  2. Katie says:

    Where was everyone today? Couldn’t handle snatches and a running/OHS workout, huh? Sure, it was tough, but I don’t usually skip workouts just because they’re hard… 🙂

    I’m still struggling to consistently pull the bar into my hips on snatches….I’m trying to fix this by going to high-hang snatches, but when I go to low-hang the bar doesn’t come into my hips. Grrr. It’s hard trying to re-train my body.

    OHS felt rough during the warm-up, so I decided “30*” meant 25# for me today…those were hard enough after rowing!