WARMUP
10 Box Step-Overs
10 PVC Pass Thru
10 Air Squats
:20 Hollow Hold
Into…
10 Half Box Jumps
10 PVC BTN Strict Press
10 PVC OHS
:20 Hollow Rocks
:30 Row or Bike
Into…
10 Box Jump Overs
10 PVC BTN Push Press
10 Alligator Rocks
:30 Row or Bike
STRENGTH
Power Snatch for load:
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep TNG Power Snatch
(Score is Weight)
WORKOUT
“COUNTDOWN”
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)
*After each full round complete a 150/100m Row or 300/200m Bike. The workout ends with a Row or Bike.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)
*After each full round complete a 150/100m Row or 300/200m Bike.
**P1 works while P2 Rests. Split work as needed. Both Partners Row/Bike together each time. Once the final round of 1/1/Row/Bike is completed start back at the beginning. Each Row/Bike counts as 1 rep.
(Score is Total Reps)
