'5.13.13 "KB Cycle 1"


Snatch - 1x5@60%, 1x4@70%, 2x3@80%

DB Snatch - 4x8 alternate hand w each set unbroken

Snatch Pulls - 1×5@80%, 1×4@90%, 2×3@100% of your 1RM Snatch

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey


10 rds of 10 double hand KB CnJ (70/35)

-rounds must be unbroken. Rests in between sets should start at about 30 sec, eventually getting to around a minute.

cut is 20 min.... 10rds is the goal.


-the doll