Strength: Build over the course of 6-7 sets to a heavy set of squat snatch OR focus on technique.
– Conditioning: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps


In 30:00

Squat Snatch: 10 x 2. Rest 60-90s.
– Add weight each set or focus on technique.
– Beginner Strength: Front Squat: 5 x 5. Rest 90s.


” The Departed”

In 5:00
500 m Row
With the remaining time AMRAP:
Squat Snatches (50, 35)

Rx+:(60, 42.5)
L3: (42.5, 30)
L2: (Power Snatch + OHS) (35, 25)
L1: (35, 25 Thrusters)
*Score = total squat snatch