WARMUP
AMRAP x 8 MINUTES
:30 Row (Increase Pace)
8 Slow Kang Squats
8 PVC Pass Thrus or Alt. Around the Worlds
8 Med. Ball Push Press to Target
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Snatch
+
2 Overhead Squats
+
1 Hang Squat Snatch
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
1000/800m Row
50 Wall Balls (20/14)
30 Hang Power Snatches (95/65)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (Athlete Choice)
30 Hang Power Snatches or Cleans (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
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