Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 1 Power Snatch EMOM climbing to miss or your form degrades significantly. Begin with empty bar and climb to 98% for last single, plan out exact jumps in weight so that you have a very close prediction as to how the last lift will go, and nothing gets ugly.

Fitness: EMOM 10 minutes – Even minutes: 10 cal row  Odd minutes: 5 Pull-ups (or ring rows) and 10 air squats (scale to increase reps if needed so that you are working for approx 45 seconds of the minute)

Part 2 – Conditioning: “Strangebrew”

Performance: 5 RFT of –

  • 10 Power Snatch (115/75lb)
  • 15 Wall Balls (20/14lb)

Fitness: 7 RFT of –

  • 10 Russian KB Swings (heavy)
  • 10 Wall Balls

Click here to sign up for today’s class.


Never any excuses out of the 0500 class just hard work! Does anyone else think it was strange that Tim made his bar levitate?