Crash and Burn

Warm up: COACH’S CHOICE For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Bar hop burpees Spend time stretching, foam rolling and working on mobility We will be holding The Murph Challenge at ACF on Monday, May 29th. Sign up at to benefit the Lt. Michael P. Murphy Scholarship Fund. 

Open Season

Take 20 min and work to today’s heaviest snatch. Then For time: 5 S2OH (175/125) 10 power cleans (175/125) 15 bar hop burpees 500m run 15 bar hop burpees 10 power cleans 5 S2OH

Paper Planes

Brief snatch warm up. Then work up to starting weight. Every minute on the minute for 8 minutes: Power snatch x 1 @ 80% 1RM Every minute on the minute for 6 minutes: Squat snatch x 1 @ 90% 1RM * try to avoid allowing any press outs on the power snatches. These should be […]


In 10 minutes, work to a heavy snatch. Then, EMOTM 10 min: 1 rep @ 90% of final weight. For time: 40 cal row 35 thrusters (45) 30 T2B 35 Thrusters 40 cal row

Jazz Hands

Every 2 minutes for 20 minutes: Snatch 1.1 *work to heaviest weight of the day and work on pulling under the bar with moving your feet to avoid any press out. 7 min AMRAP 3-6-9-12-etc Thrusters (95/65) 25 double unders

Daaaaa Bears

Snatch work: 3 reps each of the following movements. Do a total of 2 sets with empty barbell. Romanian Deadlift Jump shrug High pull Muscle Snatch Drop Snatch (to power position) Drop snatch (to parallel) Drop snatch ( below parallel) Hang squat snatch EMOM 10 min: Snatch (70%) Then – 2 rounds: 800m run 25 […]

Catalina Wine Mixer 160218

“Catalina Wine Mixer” c/o Coach Erik 5 sets of: Snatch 1.1 Rest 2 min between sets. As usual, make sure to do Full Snatches to elicit more athleticism. Build to something heavy, not max. Then For time: 500m row 30 KB goblets squats (53/40) 500m row 20 KB swings (53/40) 500m row 10 alt KB […]