Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.