10 mins to Build to a heavy 3 rep hang snatch 


 3 sets of:

Against a 4-minute running clock, complete:

500 Meter Row

400 Meter Run

Push-Ups x Max Reps

4 minutes rest between each attempt



Four sets of:

Front Squat x 6-8 reps @ 30X1

Rest 90 seconds

L-sit x max hold

Rest 90 seconds



Complete as many rounds and reps as possible in 12 minutes of:

20 Walking Lunge steps

10 Burpees 

30 Double-Unders 

What Does 30X1 Mean?

Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 6-8 reps @ 30X0

The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.



Push Press:

*Set 1 x 5 reps

*Set 2 x 3 reps

*Sets 3-6 x 1 rep

Rest 2-3 minutes between sets


Three rounds for time of:

Power snatch 42/30kg  x 10 reps

400 Meter Run




12 min EMOM

Odd 3-7 strict pull-ups (i.e. Your max effort should fall between these numbers.  If much higher then add weight, lower then use assistance)

Even 3-7 strict ring dip


Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots 20/14

40 Kettlebell Swings 24/16

30 Burpees

20/10 Pull-Ups



A.            EMOM 5 Mins – 1 x  3 position clean and 1 push Jerk @ 60-70%*

B.1           3×5 pendlay row – heavier than last week

B2.           3×3  push press (Alternate between Bs)


8 min AMRAP

7 thrusters 62/40, 

14 ring dips

*3 Position clean

  1. High hang
  2. Above the knee
  3. Floor