Cold War


Partner Row 1,500m (Switch every 250m)

Followed by:

  1. Group Bar Work: Snatch
  2. Hang High Pull
  3. Hang Power Snatch
  4. Snatch

Minimum 5 reps each. Spend more or less time where needed. 


Squat Reach + Find the pain


Form is more impressive than weight. Practice perfect execution in the lift today. Work for good extension and speed under the bar. Shoot for catching in the squat each time. 

Lift of the Day:

Barbell Complex: 1 Hang Snatch High Pull + 1 Snatch

Work to heavy complex with good form. 
12 Minutes 

Skills & Technique: (Click below for links to more info)


Cold War

10 Double Kettlebell Swings 24/16kg (1 Russian Swing+1 American Swing= 1 rep)
5 Right Arm Kettlebell Clean 24/16kg
5 Right Arm Kettlebell Press 24/16kg
5 Left Arm Kettlebell Clean 24/16kg
5 Left Arm Kettlebell Press 24/16kg
10 Kettlebell Sumo Deadlift High Pulls 24/16kg

12 Minute AMRAP
Score total reps.