WARMUP
2 ROUNDS
30 sec Bike
6 PVC Pass Thru + Lunge
6 Scarecrow Snatch*
8 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
6 Snatch Grip Deadlifts
6 Upright Rows
6 Hang High Pulls
6 Hang Muscle Snatches
*Pull PVC up until elbows cannot get any higher. They quickly turn over and punch the PVC overhead. Trace the same path on the way down.
STRENGTH
Power Snatch for load:
EMOM x 8 MINUTES
3 TNG Power Snatches*
*Start Light and build to Mod.
(Score is Weight)
WORKOUT
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches (95/65)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete a 300/200m Bike after Each Full Round.
(Score is Time)
COOL DOWN
FOR RECOVERY
2:00 EZ Cardio
:45/:45 Hurdler Stretch
:45/:45 Groiner Stretch
1:00 Child’s Pose
-Rest As Needed b/t Sets-
(No Measure)
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