WARM-UP

2 ROUNDS (GENERAL WARM-UP)*

10 Alt. Samson Lunges

5 Slow Yoga Push-Ups

10 Air Squats

10 Alt. Box Step-Overs

*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.

Into…

2 ROUNDS (SPECIFIC WARM-UP)

5 Snatch Grip Deadlift

5 High Pulls

5 Muscle Snatches

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Drop Snatches (Quarter or Full Depth)

“NCFIT LIFT-OFF 24.1 (PERFORMANCE)”

ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

1 Snatch

2 Overhead Squats

+

1 Hang Snatch

(Score is Weight)

NOTE — This is the first of 3 Lift-Off

Events (11/8, 11/15, 11/22)

“NCFIT LIFT-OFF 24.1 (FITNESS)” ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

2 Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

NOTE — This is the first of 3 Lift-Off

Events (11/8, 11/15, 11/22)

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

2 Power Snatches (165/115)

6 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG BB: (75/52.5)

WORKOUT (FITNESS)

AMRAP × 7 MINUTES

2 Power Snatches (115/75)

6 Box Jump Overs (20)

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

10 PVC Pass Thrus

10 Sumo Stance Good Mornings

12 Slow Arm Haulers

2:00 Foam Roll Lats/ Upper Back

-Rest as Needed b/t Sets-