WARMUP
2 ROUNDS
8 Alt. Lunge + Twist
8 Tuck-Ups
8 Scap Pull-Ups
8 Kip Swings
Into…
2-3 ROUNDS*
7 Barbell RDLs
7 Barbell Deadlifts
7 Barbell High Pulls
7 Barbell Muscle Cleans or Snatches
*Athletes can choose between a Snatch or Clean grip.
STRENGTH
Overhead Squat for load:
ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead Squat*
*Weight should come from the Hang Position. Build slightly past workout weight.
(Score is Weight)
AMRAP x 12 MINUTES
2 Hang Power Snatch (115/75)
4 Overhead Squat
8 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)