6 sets for load:

1 Power snatch

+ 1 Hang squat snatch

+ 1 Overhead squat

*Perform a new set every 1:30

Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day.

10 Rounds for time 17 min cap:

15/12 Calorie Row

1 Snatch 84/55kg

Rx+: 93/61kg

Active: 12/9 Calorie row, 43/30kg

Lifestyle: 10/7 Calorie row, 30/20kg

The first ever CFK Benchmark workout (to be tested again) is “Big Pull” and should see calories in :45 or less across rounds and a moderate-weight snatch that approximates 70% 1RM and can be performed with confidence even with a high heart-rate.