WARMUP
AMRAP x 4 MINUTES
:30 Row (EZ pace)
10 PVC Pass Throughs
5 BB High Hang Shrugs
10 Tuck-Ups
5 Scap Pull-Ups
Into…
AMRAP x 4 MINUTES
:30 Row (Mod pace)
10 PVC Around The Worlds
5 BB High Hang High Pulls
10 V-Ups
5 Kip Swings
STRENGTH
EVERY 1:30 FOR 5 SETS*
1 Snatch Deadlift
+
2 Hang Power Snatch
*All sets should be Light to Moderate
(Score is Weight)
WORKOUT
“SPEED BOAT”
FOR TIME*
200/150 Cal Row
100 Toes to Bar
75 Hang Power Snatch (115/75)
*Partition Reps and Movements in Any Order to Complete Work.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
250/200 Cal Row
150 Toes to Bar
125 Hang Power Snatch (115/75)
*Partner 1 works while P2 rests. Partition Reps and Movements in Any Order to Complete Work.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 10 Empty Barbell Curls + 10 Reverse Barbell Curls
MIN 2 – 10 Rower Pike Ups
MIN 3 – :45 Up Dog to Down Dog
(No Measure)
