Today’s workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time.

The first task consists of:

  • 8 single arm swings
  • 6 full snatches
  • 4 racked squats
  • 2 strict presses (up phase)


Buy in is 10 CrossFit burpees.

Time per AMRAP is as follows:

  • 2 minutes work
  • 1-minute rest
  • 4 minutes work
  • 1-minute rest
  • 6 minutes work
  • 1-minute rest
  • 8 minutes work

Each time you do work, you buy in with 10 CrossFit burpees.

After the last 8 minutes, you rest for 2 minutes, then you start your task for time:

  • 100 double-arm swings
  • 50/50 strict press (up phase)

Full details in the video.

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You work with one kettlebell, Rx for AMRAP task is 44lbs/20kg for male, and 35lbs/16kg for female. Swings are done with the same weight you’re pressing, but chose wisely, as 50 strict presses on one arm is not nothing, and you have to complete one side before you can do the other. I suggest starting on the weaker side. Rx for time task is 35lbs/16kg for male, and 26lbs/12kg for female.


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