For time:
Partner Run, 400 m or 500m row
30 Up Down Jumping Pull-ups
Partner Run, 400 m
60 Dumbbell Snatches, pick load
Partner Run, 400 m
30 Dumbbell Clean & Jerks, pick load
Partner Run, 400 m

Time cap: 30 mins Runs are together — everything else is split.

Post Workout pump 

3 rounds
10 tuck ups or v-ups
10 French Press 
10 Zottman Curls
10 Russian Twists

Every 1 min for 8 mins: Power Snatch
2 Power Snatches, pick load

Every 1 min for 8 mins.

72–75% OR RPE 7-8



Alternate Workout for athletes that are not snatching: 

Every 1 min for 8 mins
4 Heavy Ball Slams

For time:
40 Row Calories
100 Double Unders or Singles
32 Row Calories
80 Double Unders
24 Row Calories
60 Double Unders
16 Row Calories
40 Double Unders
8 Row Calories
20 Double Unders

2x Power Clean + Front Squat or 2 Squat Clean
Every 1:30 mins for 12 mins.


Athlete Instructions
Go by Feel

*Power Clean + Front Squat + Power Clean + Front Squat


For time:
60 Wall Balls
20 Power Cleans
60 Wall Balls

Time cap: 15 mins

Strength Squad: Bench and Squat Supersets

3 rounds for quality of:
10 Toes to Something
15 V-ups/ tuck up/ sit up
25/25 Kettlebell Side Bends, pick load

4 rounds, 3 mins each, for max reps of:
10-15 Air Bike Calories
10 Burpee-to-Plate
max reps in remaining time Walking Lunges
Rest 1 min

3-4 SETS
100FT Dumbbell Farmer Carry
16 Single Arm Dumbbell Chainsaw Rows
16 Alt Dumbbell Hammer Curls

Complete as many rounds as possible in 10 mins of:
10 KBS
10 Box Jumps/ Step Ups 

Strength Squad: Strict Press and Deadlift Supersets

3 Back Squats, pick load

Every 2 mins for 10 mins.

Athlete Instructions
72–75% OR RPE 7-8

25 MIN AMRAP
Run, 200 m
4 Pull-ups/ Ring Row
8 Push-ups
12 Air Squats
4 Pull-ups/ Ring Row
8 Push-ups
12 Air Squats

For time:
Teams of 2 
20 Up Down Box Step-ups
40 Air Bike Calories
50 Sit-ups
25 Pull-ups or Jumping Pull Up 
50 Sit-ups
40 Air Bike Calories
20 Up Down Box Step-ups

**split work accordingly 

Post Workout
3 rounds for quality of:
15 Supermans
20 Dumbbell Glute Bridges, pick load
30/30 Side plank