Farmer's Carry Box Step Ups! The humidity adds a whole level of intensity.


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: Pull Object (ground to overhead). 7 positions of the muscle snatch. Should you power snatch? 8 positions of the power snatch. (5 min)

2. Ten minutes of deliberate practice of positions of the power snatch. Warm up for EMOM.

3. EMOM 10 Power snatch x 2

4. EOMOM 20 Overhead squat x 2. Work out of racks. Use teams of two if necessary, alternating on even and odd minutes.

5. “Quit Stalin”

AMRAP 5 Russian swings

LIII: 70/53lbs

LII: 53/35lbs

LI: 4 x 10 Russian swings, rest as necessary between sets.

Have fun!