7-6-5-4-3-2-1x Hang Snatch

These should be Unbroken Sets. Build in weight as the rep scheme decreases.





8x Strict Pull Ups

8x Box Jumps (30/36″)

12x KB Swings (70/55#)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.



Warmup w/ OH Squat-

Heaving Snatch Balance + OHS up to 78% snatch


Front Squat- 6sec Pause w/p Belt

1RM, then 80%- 2x3


Snatch- Pause 2in off Ground and Above Knee

1RM, then 80%- 3x2


Clean (2in Pause off Ground and Above Knee)

1RM, then 80%- 3x2



  1. Prowler Throws x 50 @BW
  2. Ballistic Sled Pulls x 50 HAP


Walking Lunges

250m 45/35#