WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PIKE
10 PVC PASS THROUGH
5 PVC OHS TEMPO
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE PWR SNATCH + HANG PWR SNATCH + OVERHEAD SQUAT.
STRENGTH
EVERY 2 MINUTES FOR 10 MINUTES
1 POWER SNATCH
+
1 HANG POWER SNATCH
+
1 OVERHEAD SQUAT
*START WITH LIGHT WEIGHT ONLY MAKE INCREASES IF EFFICIENCY AND SPEED ARE MAINTAINED.
WORKOUT
FOR TIME
50 BOX JUMP OVERS (24/20)
45 RING DIPS/PUSH-UPS/HAND RELEASE PUSH-UPS
40 POWER SNATCH (135/95)(115/80)(95/65)
