Barbell Cycling: Thrusters and Power Snatch

(Body position, bar path, breathing)


Every 90 seconds for 10 rounds

Alternate between A & B

Couplet A

9 thrusters (95/65 lbs)

35 double unders


Couplet B

7 Power Snatch (95/65 lbs)

7 burpee bar hops


Scale weight to perform all sets unbroken.

Cease all work 1 Minute into each interval . For any rounds incomplete athlete owes 4 burpees to be completed after the 10th round.



4 rounds on running clock

20 second Hanging  L Hold

Rest 20 seconds

20 second bottom dip hold

Rest 20 seconds