WARMUP
3 ROUNDS
250/200m Row
10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings
10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111)
10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch
STRENGTH
EMOM x 7 MINUTES
3 Hang Power Snatch*
*Start Light and build to Moderate.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME*
750/600m Row
25 Pull-Ups
25 Hand Release Push-Ups
25 Hang Power Snatch (75/55)
*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
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