-Warm Up-

2 rounds

1 min bike

5 Cuban press+oh squat with PVC

5 kb high pulls

5 oh squats with empty barbell

5 snatch balances empty barbell

2 modified rope climbs


20 minutes

Work up to a heavy 2-3 rep

Snatch Balance

*This is going to help you get comfortable getting under the bar.

*Try To focus on drop QUICK.



10 Alt. DB Snatch 

10/8 Cal Assault Bike

  1 Rope Climb