WARM UP
3:00 Bike (Increasing pace every :30)
Into…
2 ROUNDS
5/5 Moose Antlers
5/5 Groiner Twists
10 PVC Pass Throughs
3 PVC Snatch Deadlift
3 PVC Snatch Grip Press
3 PVC Snatch Grip Push Press
3 PVC Snatch Grip Push Jerk
5 Jumping Squats*
*Option for OHS or Jumping OHS
STRENGTH
ON A 10:00 RUNNING CLOCK…
1-Rep Power Snatch : Build to Workout Starting Weight
(Score is Weight)
WORKOUT
EMOM x 14 MINUTES
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch*
*Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.
(Score is Heaviest Snatch)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)