Part 1

2 min Tabata KB swing

800m row

2 min Tabata KB truster

800m row

2min tabata KB swing

Part 2

4 min tabata dual KB walking lunge

Part 3

100 KB russian twists


Build to work out weight:

3 Snatch Drop (From Back Rack)
3 High Hang Power Cleans
3 Hang Power Cleans

3 Snatch Deadlifts
3 Power Snatches

Break into teams. One barbell. 6-7 minutes to touch every weight being used in the workout. Putting opening weight on the bar when finished.


“Three Peat”

Teams of 3
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches

One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.