15 minutes to practice (or test if proficient) the 3 Position Snatch (high to low).


1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 KB Snatches 24/16kg (8L/8R)
12 KB Thrusters 24/16kg (6L/6R)
8 Burpee Box Jumps 24/20″
-rest 1 minute
1 minute ME Slapping Pushups

*The Back Squats are based off of YOUR THREE REP MAX.

4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 22nd May.


3 rounds for time of:

9 Front Squats 85Kg/55Kg
12 Strict Pullups
50 Double-Unders

12 minutes to establish a 1RM Snatch Drop. DEMO VIDEO


1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

Choose Your Girl.

Click here to pick one of the CF benchmark girls. When you come in to the gym, simply tell your coach which girl you’re going to take on, warmup, and get to work.

EMOM for 7 minutes:

2,2,2,1,1,1,1 HBBS @ 90%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

30 Box Jumps 30/26″
20 Deadlifts 140Kg/90Kg
30 T2B
20 DB Push Press 20Kg/15Kg
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 12.5Kg/8Kg
20 Burpee Box Jumps 30/26″