All lifts are done right-handed without setting the bell down between moves.

  • 5 Swings
  • 5 Snatches
  • 5 Clean and Presses
  • 5 Front Squats
  • 1 Get up * from the top down ala Shawn Cairnes “the Get down”
  • After the last Squat, Press the bell to lockout and do the down phase of the Getup until you are at the firing range position and then get back up.

Now switch hands and repeat the sequence on the left. Try for 5 rounds.

Beginners: Rest 30 seconds after every hand switch, rest 1 minute between rounds.
Intermediate Level: Rest after you have competed both right and left. 30 seconds to 1 minute
Advanced Level: No rest, go through all 5 cycles.
Suggested weight: 24k for men and 12K for women. For people with masochistic tendencies use a 32k or 16k respectively.