EMOM 15 minutes Power Snatch 3 reps on the minute for the FIRST 5 minutes

Power Snatch 2 reps on the minute for the SECOND 5 minutes

Power Snatch 1 rep on the minute for the THIRD 5 minutes

DO not add weight if you press out. Press outs do not count! Practice solid a deliberate form.


Overhead Squat 5x3 @ 80% of your 1 rep max squat snatch weight (NO BASE)


Rings 1:

Do 3 sets of each, 8-12 reps

Assisted Pull Up

Reverse Pull Up

Jump to Inverted Hang

Finish with 3 sets of 10 GHD SIT UPS


Post best loads for each rep scheme to the Zen.