1. Row 500m or Run 400m
  2. 20 Squat Therapy w/pvc
  3. 5 Strict Pull-ups
  4. 5 Strict Ring Dips


5 Strict Muscle-ups


Do Mobility


Group Syncro Bar Work: Snatch 

  1. 3x Position 1 Power Snatch + Overhead Squat 
  2. 3x Position 1 Squat Snatch 
  3. 3x Position 2 Squat Snatch (Move slowly from 2-1)
  4. 3x Position 3 Squat Snatch (Move slowly from 3-2-1)

(All w/ bar)


Squat & Reach+Mobility Minutes 


Justified will be closed for moving all next week! 8/10-8/16! Re-open on 8/17! Any help is gretly appreciated! 

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



50 Toes to Bar
150 Doubleunders 
30 Squat Snatch @ 75% of 1RM

For time.
Time Limit: 25 Minutes 

Coach's Note:

Back to some snatching! Take plenty of time to drill and warm-up the snatch. Get through the mobility before you go through the group syncro work. I'm looking for everyone to move as fast as they can on this. If the required percentage weight is to much to handle in the squat, lower the weight. These must be full squat snatches. If need be, use a barbell. Work the positioning before you concern yourself with the load. Good luck! This one should be a blast!

Coach Jon