WARMUP
ON A 6:00 RUNNING CLOCK…
1:00 Row (EZ)
1:00 Row (Moderate)
Immediately Into…
2 SETS (4:00 Cap) w/ PVC Pipe
5 Inchworms w/ Push-Up
10 Alt. Groiners
10 Bootstrappers
10 PVC Pass Throughs
10 Behind the Neck Snatch Grip Shoulder Presses
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
9 Power / Hang Power Snatch (95/65)*
18 Push-Ups
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets-
(Score is Total Meters)
*Rounds 1,3,5 perform Power Snatch from the floor. Rounds 2 & 4 perform Hang Power Snatch from mid-thigh.
STRENGTH
Bench Press
3-5 x 3 @ Heavy*
*Option for 3-5 Sets of 3 Reps depending on time and weight. Same weight across all Sets.
(Score is Weight)
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