Warm-Up
1 ROUND
2:00 Bike
8 PVC Pass Throughs
8 Step-ups
8 PVC Behind the Neck Strict Press
8 Step-ups
8 PVC Pass Throughs
8 Sots Press
8 OHS
Strength
3 SETS FOR QUALITY
:45 Suitcase Step-up (20/16)
:45 DB Front Rack Hold
– Rest as Needed b/t Sets –
(Score is Load)
Workout
EMOM x 18 MINUTES
MIN 1 – 5-7 Reps of Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down (24/20)
MIN 3 – :45 Hollow or Tuck Hold
*Build each round. Keep weight light-moderate.
(Score is Load)
Homework
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
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