Published November 17, 2014


A. Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

- Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B. Three Wise Men
“Ben”

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jumps (24”/20”)
30 Wall Ball Shots (20/14 lbs)


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