top of page


Snatch Primer:


4 Sotts Press + 3 Tempo (5 sec ascent) Overhead Squats


6x3 Snatch with a 2 sec hold in receiving posItion

Sweat Fest:

For Time: 3 Rounds:

13 Hang Power Snatch 115/75#

13 Box Jump Overs 24/20

13 KBS 53/35#

After each round, hit 65% of Max UB Ring Muscle Ups


.5 mile

15 burpees

.5 mile

13 burpees

.5 mile

11 burpees

.5 mile

13 burpees

.5 mile

15 burpees

22 views2 comments

Recent Posts

See All

**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥 Warm-Up: 10 min

Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.

bottom of page