Thursday 10/16/2025

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 61-66%
Set 2 - 1.1 reps @ 66-71%
Set 3 - 1.1 reps @ 71-76%
Set 4 - 1 rep @ 76-81%
Set 5 - 1 rep @ 81-86%
Set 6 - 1 rep @ 86+%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
* Pause for 2 seconds a the knees on the liftoff.

B.

For total time
10 Burpee Box Jump Overs (24/20")
20/15 Calorie Assault Bike
10 Burpee Box Jump Overs

Rest 3 minutes, then...

10/7 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20")
10/7 Calorie Assault Bike

Goal = < 14 Minutes (including rest)
Cap = 16 Minutes

Adjust the 20/15 calories to something that can be completed in under 55 seconds.
Adjust the 20 burpee box jump overs to something that can be completed in under 65 seconds.