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Daily Challenge: “School Spirit”

Format: Workout for Goal + Finisher

Tier 1: Both Options 7 Rounds

OPTION #1: Strength Focus

3 Power Snatches or
5 Hang Snatches

Rest 2 – 3 minutes between sets.  Aim for about 20 – 25 minutes for this tier.

OPTION #2: All Around

5 Hang or DB Snatch
10 KB Romanian Deadlift (VIDEO)
80m Run


1000m Row (optional for time).

Format Notes:

  • Take some time between tier 1 and the finisher.  Ideally, between 5 – 10 minutes if you are going for time.
  • Make sure you do not rush the 7 rounds if you select the strength focus.


Snatch Notes:

  • Explosive, powerful, athletic speed.
  • Jumping point is the hips.
  • Big extension.  Knees and hips snap fully locked, shoulders blades slightly behind the hips and the weight is jumped upward.
  • Fast drop underneath the weight.


Other Notes:

  • Romanian Deadlift – This is meant to isolate the hamstrings.  Perform the reps with knees just barely bent.  Much more of a straight leg deadlift than the traditional or sumo version. Kettlebells should be gripped with palms facing the body and should track the shins of each leg.