WARMUP
EMOM x 4 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Bike (RPM 50-60)
MIN 2 – Bike (RPM 55-65)
MIN 3 – Bike (RPM 60-70)
MIN 4 – Bike Workout Pace
Into…
2 ROUNDS
5 PVC Pass Thrus
5 PVC Snatch Deadlift + Upright Row
5 PVC Scarecrow Snatch
5 Burpees
STRENGTH
1.) Hang Squat Snatch for load:
High Hang Squat Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%)
*Based off 1RM Snatch.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Snatch Pull for load:
Above the Knee Pulls
3×5 (70%)
(Score is Weight)
Week 2 of 8 Oly Cycle
WORKOUT
MRAP x 12 MINUTES
15/12 Cal Bike
6 Renegade Row + Power Clean (50/35)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 8/8 SA DB Upright Rows
MIN 2 – :45 Hollow Hold
MIN 3 – :45 EZ Bike
(No Measure)
