The sequence for this workout is 30 Power Snatches at 115 lbs followed by 30 Power Snatches at 95 lbs, then 30 Power Snatches at 75 lbs, and then finishing with 10 Power Clean & Jerks at 135 lbs. Each athlete will load and change their own weight.


For both movements, modify to a weight that allows you to execute the range of motion that meets your skill level for the duration of the workout. If an empty barbell is too heavy, a weighted bar or PVC pipe may be used.

If a barbell is not available, a single dumbbell may be used by alternating arms every five reps.


This workout will require a significant amount of physical and mental endurance. It will feel like a hard sprint right from the beginning. Your heart rate will be high, but each rep should feel smooth and controlled. Perform the first set of Power Snatch in three sets of 10, the second in two sets of 15, and the third go for unbroken. Aim for smooth, clean singles in the Power Clean & Jerk.


Your score will be the total time it takes to complete the entire workout.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Movement Videos

Power Snatch Power Clean & Jerk

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