Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep – all to power position.

A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 14:00-24:00

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

Metcon Warm-up: 26:00-36:00

Workout Prep
1 set (at workout pace):
3 Calorie Ski
2 Box Jumps (at workout height)
1 Rope Climb
3 GHD Sit Ups
3 Calorie Ski
3 Wall ball (at workout height and weight)

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Ski (moderate)
5 Box Jump (increase height each set)
3 Strict Chin Ups
:30 Row (moderate)
5 Wall Balls (light)
5 Abmat Sit Ups
-Then-
Warm up to full workout movements.

Metcon: 38:00-56:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

For Time:
30/24 Calorie Ski (OR Row)
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75/60 Calorie Row
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel