WARMUP
2 ROUNDS
10 Toe Touch + Jumping Jack
8 Banded High Pulls
8 Banded Lat Pull Downs
8 PVC Pass Thrus
8 PVC Scarecrow Snatches
8 PVC OHS
8 PVC Behind the Neck Push Jerks
8 Scap Pullups
STRENGTH
Power Snatch for load:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
(Score is Weight)
WORKOUT
AMRAP x 8 MINUTES
2-4-6 and so on…
Power Snatches (95/65)*
*Complete 2 Ring Muscle-Ups after every full set.
(Score is Total Reps of Both Movements)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
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