WARM UP
1:00 EZ Bike
10 Scap Push-Ups
10 Scap Pull-Ups
10 Ring Rows
5 High Hang High Pull
5 Hang Muscle Snatches
Into…
1:00 Mod Bike
8 Knee Push-Ups
8 Kip Swings
5 Hang Power Snatches
Into…
:30 Hard Bike
8 Push-Ups
6 Big Kip Swings
5 Power Snatches
WORKOUT
IN TEAMS OF 2…
5 ROUNDS FOR TIME*
60/50 Cal Bike
50 Push-Ups
40 Pull-Ups or Jumping Pull-Ups
30 Power Snatches (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Time)
SOLO WORKOUT OPTION
10 ROUNDS FOR TIME*
15/12 Cal Bike
12 Push-Ups
9 Pull-Ups
6 Power Snatches (115/75)
*Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
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