7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60 seconds.

Hi-Bar Back Squat 6X6 @ 70% Plus – rest at least 2 minutes

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.


Level 1

3 rounds for time of:

30 KBS 24/16kg

60 Double-Unders

Level 2

3 rounds for time of:

50 KBS 24/16kg

100 Double-Unders