Monday – Health, Purpose, Achievement


– Skill: Spend 15 Minutes performing technique work with the full snatch today. Keep loads light and focus on positioning.

– GPP: Today’s workout will likely challenge you more than you like since the loaded carries will really conflict with breathing. Try to maintain 80% effort on each interval keeping your row distances the same for every 60s interval.


Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.


Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s (switch @ 30s)

*Score = total distance on the Rower


AMRAP in 7 min:

1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.

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