WARM UP
MOBILITY ROUND
12 Toe Touch Jumping Jacks
12 Alt Plank to Pike Toe Taps
12 Alt Groiner W/ Twist
12 Good Mornings
12 Alt Scorpion Twists
Into…
2-3 ROUNDS
7 Snatch Grip RDL
7 Elbow Punches
7 BTN Snatch Grip Push Press
7 Kip Swings
7 Ring Rows
7 Up-Downs
STRENGTH
EMOM x 6 MINUTES
1 Power Snatch
+
1 Hang Snatch*
Option for Squat or Power.
(Score is Weight)
WORKOUT
FOR TIME
10 Power Snatches (135/95)
12 Muscle-Ups*
20 Hang Power Snatches (115/75)
10 Muscle-Ups*
30 Hang Power Snatch (75/55)
8 Muscle-Ups*
*Option for Bar or Ring.
(Score is Time)
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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