WARM-UP

Banded shoulders

Banded glutes

-into- 3 sets:

• 5 Snatch Grip Deadlifts
• 5 Muscle Snatch
• 5 Snatch Push Press
• 5 Overhead Squats
• 5 Squat Snatch

STRENGTH

Every 01:30 for 5 sets:

• 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)

Then into 3 sets for quality:

• 3 Panda Pulls (@70-80% of 1RM)

WORKOUT PREP

2 sets:

• 10 Double Unders
• 3 Double Dumbbell Snatch (build in weight)

“BUELLER..? BUELLER..? BUELLER..?”

FIRE

Every 3:00 for 5 sets (1:30min cap per set):

• 60 Double Unders
• 10 Double Dumbbell Snatches (2×22.5/15)

WATER

• 45 Double Unders
• 15/10 DBs

EARTH

• 50 Single Unders
• Own weight