WARMUP
AMRAP x 3 MINUTES
5/5 Single Arm DB Upright Row
5/5 DB Strict Press
5 Scap Push-ups
INTO…
AMRAP x 3 MINUTES
5/5 Single Arm DB Bent Over Row
5/5 DB Snatch
30 sec Row
EXTENDED WARMUP
2 SETS FOR QUALITY*
3 Hang Muscle Snatch
+
3 Behind Neck Strict Press
+
3 Hang Power Snatch
-Rest As Needed b/t Sets-
*Use empty barbell for all 2 sets. Snatch Technique Day.
Week 3 of 4
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
5 Strict Pull-Ups or 10 Ring Rows
10/10 Hang DB Snatch (50/35)
15 Push-Ups
150/100m Row
(Score is Rounds + Reps)
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