We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
Click below to claim your free consultation and find out what we’re all about!
Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice
10 Arm Circles Forward and Backward
5 Inchworm to Hollow Hold
10 Scapular Push-Ups
8/8 Fire Hydrants
10 Air Squats
50 Single Unders
Specific Prep
2 Sets, Building to Working Loads
5 Push-Ups (full range, controlled descent)
5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)
:30 Jump Rope Practice
1 Sets at Working Loads
10/7 Push-Ups
10 Wall Balls
30 Double Unders or 50 Single Unders
Use this to confirm wall ball load and double under strategy before "Hobgoblin" begins.
For Time:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Score = Sum Total Time
Goals: Complete each set in 1:45-2:15
Stimulus: Push Interference
RPE: 8/10
Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.
Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.
Level 2:
Every 3:00 x 6 Sets
12/8 Push-Ups
15 Wall Balls
35 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Level 1:
Every 3:00 x 6 Sets
10 Push-Ups (from knees if needed)
12 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4kg), 9/8ft
Masters 55+:
Every 3:00 x 6 Sets
10/8 Push-Ups
12 Wall Balls
40 Double Unders or 80 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft
Competitor:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg)
Push-Ups: Strict, chest to deck, no snaking
Hotel Gym / Travel:
Every 3:00 x 6 Sets
15/10 Push-Ups
10 Dumbbell Thrusters
50 Double Unders or 100 Single Unders
Dumbbells: 35/25lb (15/12kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
