WARMUP
3 min AMRAP:
5 PVC Passes
5 PVC Good Mornings
10 Jumping Jacks
Immediately Into…
3 SETS FOR QUALITY
3 Hang Muscle Snatch
3 Behind the Neck Strict Press
:15 OH Hold
-Quick Rest b/t Sets-
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 3 Hang Power Snatches
MIN 2 – 3 Strict Pull-Ups + 3 Kipping Pull-Ups
*Increase weight as needed, building to a Moderate weight. Snatch Application Day.
Week 2 of 4
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
5 Hang Power Snatches (95/65)
10 Pull-Ups
15 Box Jumps (24/20)
-Rest 2:00-
AMRAP x 5 MINUTES
3 Hang Power Snatches (Athlete Choice)*
5 Pull-Ups
7 Box Jump Overs
*Must be unbroken. Athlete Choice on loading.
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
12 Box Jumps (24/20)
8 Pull-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
6 Box Jump Overs
4 Pull-Ups
*P1 Completes One Full Round, While P2 Completes Max Reps of Hang Power Snatch (Athlete Choice). After P1 Completes One Round, Partners Will Switch.
**Must be unbroken. Athlete Choice on loading.
(Score is Total Reps of Hang Power Snatch)
