Strength
Snatch Complex:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
6 Rounds for time:
- 10 Step-ups
- 10 Burpees
- 10/8 Calorie Row

Strength
Snatch Complex:
1 Snatch Pull + 2 Snatches + 2 Overhead Squats
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
For time:
3 Rounds of:
- 10 Toes to Bar
- 200m Run
Then, 3 Rounds of:
- 15 Thrusters (95/65)
- 200m Run
Scaled = 15 Hanging Knee Raises

Strength
Snatch Complex:
2 Snatch Pulls + 2 Snatches + 2 Overhead Squats
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
7 minute AMRAP:
- 20 Dumbbell Push Presses (30/20)
- 10 Burpees
*Rest 2 minutes*
7 minute AMRAP:
- 20 Dumbbell Step-ups (30/20)
- 10 Burpees

Strength
Snatch Complex:
1 Power Snatch + 1 Hang Squat Snatch
- Work up to a moderate to heavy set

Conditioning
3 Rounds for time:
- 25 Goblet Squats (55/35)
- 25 Burpees
- 50 Double Unders
Time cap = 15 minutes

Strength
Snatch Complex:
2 Snatch Pulls + 1 Squat Snatch
- Technique Work/Moderate Weight

Conditioning
4 Rounds for time:
- 20 Dumbbell Step-ups (30/20)
- 20 Kettlebell Swings (55/35)
- 20 Hollow Rocks
- 200m Run

Strength
Snatch Complex:
1 Snatch Pull + 2 Squat Snatches
- Technique Work

Conditioning
18 minute AMRAP:
- 15 Push-ups
- 20 Goblet Squats (55/35)
- 25 Sit-ups
- 300m Run

Strength
Snatch Complex:
2 Snatch Pulls + 2 Squat Snatches
- Technique Work

Conditioning
16 minute EMOM:
1st minute = Walking Lunges
2nd minute = Toes to Bar
3rd & 4th minute = 300m Run
*Rest the remaining time after your Run
Score = Lunges & Toes to Bar

Strength
Snatch Complex:
- 3 Power Snatches + 3 Overhead Squats
- Moderate Weight/Technique Work

Conditioning
15 minute AMRAP:
Buy-in = 800m Run
Then, in remaining time:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength
Snatch Complex:
- 2 Snatch Pulls + 1 Power Snatch
- Beginner/Intermediate = Technique Work
- Intermediate/Advanced = Work up to a Moderate/Heavy set

Conditioning
3 Rounds for time:
- 20 Kettlebell Swings (55/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmes Carry (55/35)
- 200m Run
Time cap = 18 minutes

Strength
Snatch Complex:
- 2 Snatch Pulls + 2 Power Snatches
- Beginner/Intermediate = Technique Work
- Intermediate/Advanced = Work up to a Moderate/Heavy set

Conditioning
4 minute AMRAP x3
- 15 Burpees
- 20 Step-ups (Weight optional)
- Max Calorie Row
- Rest 2 minutes
Score = Total Calories

Strength
Snatch Complex:
- 2 Hang Power Snatches + 2 Pause Overhead Squats
- Work up in this complex / Technique Work

Conditioning
3 Rounds for time:
- 75 Double Unders
- 25 Air Squats
- 25 Sit-ups
- 25/18 Calorie Row
Time cap = 16 minutes

Strength
Snatch Complex:
On the 1:30 x 6
- 3 Power Snatches + 3 Pause Overhead Squats

Conditioning
15 minute AMRAP:
- 21/15 Calorie Row
- 16 Dumbbell Snatches (45/30)
- 16 Single Dumbbell Step-ups (45/30)

Strength
Snatch Complex:
On the 2:00 x 5
- 3 Power Snatches + 6 Overhead Squats

Conditioning
20 minute AMRAP:
- 20 Wall Balls
- 20 Alternating Dumbbell Snatches (10 each)
- 20 Box Jumps
- 20 Single Arm Dumbbell Push Press (10 each)
- 20/15 Calorie Row

Strength
Snatch Complex:
1 Power Snatch + 1 Hang Squat Snatch
- Work up to a moderate to heavy set

Conditioning
3 Rounds for time:
- 25 Goblet Squats (Rx: 55#/35#)
- 25 Burpees
- 50 Double Unders
Time cap = 15 minutes

Strength
Snatch Complex:
2 Snatch Pulls + 2 Power Snatches
- Work up to a moderate to heavy set

Conditioning
15 minute AMRAP:
- 15 Russian Kettlebell Swings (Rx: 55#/35#)
- 15 Calorie Row
- 30 Double Unders
E3MOM = 2 Rope Climbs

Strength
Snatch Complex:
- 1 Snatch + 1 Hang Snatch
- 5 Sets @ Moderate weight

Conditioning
18 minute AMRAP:
- 20 Step-ups (Rx: 24”/20, L2: 20”/16”)
- 30 Dumbbell Snatches (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 40 Abmat Sit-ups
E3MOM* = 10 Sprawls

* Every 3 minutes during the workout (3, 6, 9, 12, 15) complete 10 Sprawls before continuing back to where you were in the round.

Strength
Snatch Complex:
- 2 Snatch Pulls + 1 Snatch + 1 Overhead Squat
- 5 Sets @ 65-70%

Conditioning
3 Rounds for time:
- 10 Toes to Bar (L2: Knee Raises)
- 15 Thrusters (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 25 Abmat Sit-ups

Strength
Snatch Complex:
- 2 Snatch Pulls + 1 Snatch + 1 Overhead Squat
- 5 Sets @ 70% of Snatch

Conditioning
3 Rounds for time:
- 20 Medball Cleans (Rx: 20#/14#, L2: 14#/12#, L3: 12#/10#)
- 40 Abmat Sit-ups
- 600m Row
Time cap = 20 minutes