WARMUP
20 Jumping Jacks
10 PVC Pass Throughs
10 Bird Dogs
10 Scap Pull-Ups
Into…
10 Toe Touch Jumping Jacks
10 Snatch Grip BTN Push Press (PVC or BB)
10 Dead Bugs
10 Kip Swings
Into…
:30 Cardio Choice
10 Hang Muscle Snatch (PVC or BB)
10 Sit-Ups
5 Dynamic Kips
EXTENDED WARMUP
3 SETS
5-7 Power Snatches*
1-3 Gymnastic Pulls**
*Start with empty bar, and build to slightly past workout weight.
**Gymnastics Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
25 Power Snatch (75/55)
50 Sit-Ups*
10 Bar Muscle-Ups
*Option for 35 GHD Sit-Ups.
(Score is Time)
OPTIONAL AFTER PARTY
ON A 5:00 RUNNING CLOCK…
Foam Roll Lats
(No Measure)
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