Category Archives: Short (<5 min)

<5 minutes

Squat Snatch then OHS and Box Jump Overs

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3 rounds of using an empty bar (watch this video on Sotts Press Progressions)

  • 3 x Power Snatch
  • 3 x Sotts Press (choose level)
  • 3 x Overhead Squat

Then 3 rounds of

  • 3 x Snatch Balance

Then every 2 minutes for 10 minutes, build to a heavy double

  • 1 x Hang Squat Snatch
  • 1 x Squat Snatch

Then for time 12-9-6 of

  • Overhead Squats @ 75lbs
  • Box Jump Overs

Results: Worked up to an 80lbs Squat Snatch. Actually ended up doing 2 hang squat snatches plus a full snatch. Metcon 3:50.

Cleans and Presses then Wallballs and T2B

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3 rounds, complete to each set (TGU plus RL) using the same arm then switch an use the other, to count one round.

  • 3 x Turkish Getups @ 16kg per Arm
  • 3 x Reverse Single Arm Overhead Lunge @ 16kg (R+L=1rep)

Then 3 rounds using only an empty bar

  • 3 x Power Clean
  • 3 x Strict Press
  • 3 x Push Press

Then 5 rounds

  • 1 x Hang Power Clean
  • 2 x Strict Press
  • 4 x Push Press

Increase weight per round.

Then for time starting with 5 x Toes to Bar and then EMOM stop and do 5 x Toes to Bar

  • 100 x Wallballs/Sandbag Thrusters

Results: Clean/Press Complex 95-105-115-125-130lbs. Metcon 5:35.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.