WARM-UP
AMRAP X 8 MINUTES
10 CAL RIDE/SKI/ROW
10 PVC PIPE PASS THROUGHS
10 PVC PIPE OVER HEAD SQUATS
:20 HOLLOW HOLD
INTO…
5-7 MINUTES MOBILITY - T-SPINE, SHOULDER, HIP FLEXOR COMPLEX.
INTO…
5 MINUTES POINTS OF PERFORMANCE W/ PVC PIPE FOR THE SQUAT SNATCH.
STRENGTH
EMOM X 8 MINUTES
1 SNATCH DEADLIFT
+
1 SNATCH HIGH PULL
+
1 SQUAT SNATCH
WORKOUT
3-3-3-3-3 TOUCH AND GO SQUAT SNATCH (EXPERIENCED ATHLETE BUILD TO A HEAVY 3 REP T&G SQUAT SNATCH. LESS EXPERIENCED ATHLETES USE THIS WORKOUT TO DRILL THIS MOVEMENT).
