WARMUP
1 ROUND FOR QUALITY
10 PVC Pass Thrus
10 Slow Arm Haulers
8 Alt. Groiner w/ Thoracic Twist
8 Push-Up to Pike
5 Slow Air Squats + 5 Jumping Air Squats
Into…
AMRAP x 5-6 MINUTES (Time Permitting)
5 WB Thrusters
5 Burpees
10 PVC Overhead Squats
10 Slow Deadbugs
STRENGTH
EMOM x 7 MINUTES*
1 Power Snatch
+
2 Hang Snatch**
*Start Light-Moderate and build to Moderate-Heavy.
**Option for Deep Power.
(Score is Weight)
WORKOUT
“LEGENDS OF THE HIDDEN TEMPLE”
4 SETS
21 Wall Balls (20/14)
15 Burpees Over Bar
9 Hang Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (95/65)
SET 2: (115/75)
SET 3: (135/95)
SET 4: (155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Calf + Tib Raises
*Feet on ground.
(No Measure)
