WARM-UP
AMRAP X 4 MINUTES
10 AIR SQUATS
10 PVC PASS THROUGH
5/5 PVC DISLOCATE
15 TIBIA RAISES
INTO…
1 ROUND
10 ALT. 90-90 HIP ROTATIONS
10 PVC SNATCH HIGH PULLS
:30 SINGLE UNDERS
INTO…
1 ROUND
10 DROP SQUATS
10 SCARECROW SNATCHES
:30 DOUBLE UNDER PRACTICE
STRENGTH
- HANG SQUAT SNATCH
1X5 @ 60%
1X3 @ 65%
3X2 @ 70%
- BELOW THE KNEE PULLS
3X5 @ 80%
WORKOUT
FOR TIME
18-15-12-9
HANG POWER SNATCH (95/65)(65/35)
*COMPLETE 75 DOUBLE UNDERS AFTER EACH SET OF SNATCHES
(SCORE IS TIME)
