Monday 8/22/16 - On Even Minutes We Work


W: 3 - 2 - 1

Snatch High Liftoff

Power Snatch from Hip

Power Snatch


4 Perfect Burpees Each Round

The "Perfect Burpee" is simply a burpee with each segment performed very deliberately. From standing, the athlete places their hands on the ground and kicks back to the top of a strong pushup position. They perform a pushup, then kick their feet back up into their squat stance, bringing the chest up at the same time so that they are in the bottom of the squat. From there, perform a jump squat.

M-1: Snatch to Max,

Then 4 Sets of 1 at 90%

M-2: 10 Sets of 1:00 Work/1:00 Rest:

1 Power Snatch 95#/65#

1 Bar Facing Burpee

2 Power Snatches

2 Bar Facing Burpees

3 Power Snatches

3 Bar Facing Burpees


At 0:00 on the clock, the athlete begins with one power snatch followed by one bar facing burpee, then two power snatches and two bar facing burpees, etc. Work until the clock hits 1:00, then rest. When the clock hits 2:00, the athlete continues working, picking up where they left off.

Example: if from 0:00 to 1:00 the athlete completed the round of 3 power snatches and 3 bar facing burpees, plus four power snatches, they begin at 2:00 with the first burpee of the round of four. The workout is over when the clock hits 19:00.


F-1: Clean + Split Jerk

F-2: 6 Rounds:

300m Row

15 KB Swings

15 Box Jumps

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5292 51st Ave S
Fargo, ND 58104
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