WARMUP
AMRAP X 8 MIN
10 PVC Pass Throughs
10 Scap Pull-Ups
10 PVC Cuban Press
10 Push-Up to Pike
10 Kip Swings
8 Hang Muscle Snatch
8 Up Downs
STRENGTH
EVERY 1:30 x 5 SETS*
1 Power Snatch
+
2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.
(Score is Weight)
WORKOUT
“TRAP DOOR”
5 ROUNDS FOR TIME
8 Power Snatches (135/95)
10 Burpees Over Bar
12 Chest to Bars
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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