Part 1
Power Snatch 1×1

You will have 15 minutes to work up to a heavy single for the day in the power snatch. Start with a light weight on the bar and build as you feel comfortable. The goal here is to get under some heavy loading. Avoid failure while focusing on quality and consistency with each rep.

Part 2
For time:
Run, 1 mi
Farmer Carry, 53/35 lbs, 400 m
Front Rack Carry, 53/35 lbs, 200 m
Overhead Carry, 53/35 lbs, 100 m

Wear a 20/14 lb vest on the run but NOT the carries if you’re looking for an added challenge.

Goal: Sub 20 min

Some grunt work and a longer duration workout today. Take note of the option to toss on a weight vest if you like. Not necessary but it’s a fun way to change things up from time to time. The mile run should be steady so you can get right into the carries. If possible use the same weight for all your carries and be smart with breaking things up so you don’t go to failure. This is going to be key to keep you moving. Fight for a true front rack position an avoid propping the weight up on your shoulders. Adjust loading if needed to meet the goal time or keep things reasonable.

Post Work
1x:
1-2min per side Banded Hamstring Stretch
1-2min per side Banded Lying Leg Crossover Stretch