WARMUP
AMRAP x 3 MINUTES
8/6 Cal Row
5 Scap Pull-Ups
10 PVC Pass Throughs
INTO…
AMRAP x 3 MINUTES
20 Single Unders + 10 Double Unders or 5 Attempts
5 Kip Swings
10 Good Mornings
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5 Kip Swings + :20 Double Under Practice
MIN 2 – 4-6 Hang Power Snatches*
*Start Light and Build to a Moderate Weight. Snatch Application Day.
Week 3 of 4
(Score is Weight)
WORKOUT
“CRAZY EIGHTS”
AMRAP x 16 MINUTES
8 Pull-Ups
30/24 Cal Row
8 Pull-Ups
16 Hang Power Snatches (95/65)
8 Pull-Ups
48 Double-Unders
(Score is Rounds + Reps)
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