WARMUP
GENERAL WARM-UP
2-3 ROUNDS
:30 Bike
10 PVC Pass Thrus
10 Box Step-Overs*
10 Kip Swings
*Switch to 8 Box Jump Overs for the third round.
Into…
1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)*
7 BB Snatch Grip RDL
7 BB Snatch Grip Deadlift
7 BB Snatch High Pulls
7 BB Muscle Snatches
*Can also be completed with a PVC pipe.
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 300m Bike. The workout ends with a 300m Bike.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)
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