WARMUP
2 ROUNDS
1:00 EZ Bike
10 PVC Pass Throughs
8 BTN Press*
6 Hanging Knee Raises
INTO…
1 ROUND
1:00 Hard Bike
10 PVC Around the World
8 High Hang Muscle Snatches*
6 Kipping Knee Raises or T2B
STRENGTH
ON A 15:00 RUNNING CLOCK*…
Build to a Moderate Complex of:
1 Snatch Deadlift
+
2 Hang Power Snatch
*Snatch Application
Week 1 of 4
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Toes to Bar
MIN 3 – Max Hang Power Snatch (75/55)
MIN 4 – Rest
(Score is Total Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
8 Toes to Bar
10 Hang Power Snatches (75/55)
*While P1 works through 8 Toes to Bar + 12 Hang Power Snatches, P2 Bikes for Max Calories. Once P1 is done, switch.
(Score is Rounds + Reps)
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