Category Archives: Format

Power Snatches then KBS, HSPU and Goblet Rev Lunges

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3 rounds, increase weight per round

  • 3 x Three Position Power Snatch

Then 3 rounds

  • 3 x Power Snatch (from floor) @ last weight from above

5 rounds for time

  • 12 x Kettlebell Swings @ 24kg
  • 8 x Alternating Goblet Reverse Lunges (total, 4 per leg) @ 24kg
  • 4 x Handstand Pushups

Results: Snatch 65-80-95-95-95-95lbs. Metcon 10:21.

Weighted Pullups, Back Squats and Dips

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EMOM for 21 minutes, rotate throught the following exercises (6-4-2-1-2-4-6 Pullups, 12-8-4-2-4-8-12 Dips and 6-6-6-6-6-6-6 Backsquats) as shown below…

  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 1 x Weighted Pullups @ weight 3
  • 2 x Weighted Dips @ weight 3
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg

Results: Used 10-20-30-20-10kg for the Weighted Pullups and Dips.