WARM-UP
1 ROUND
10 PVC PIPE PASS THROUGH
8 PVC HIGH HANG HIGH PULLS
6 BOOTSTRAPS SQUATS
4 INCH WORM WALKOUTS
INTO…
1 ROUND
10 PVC AROUND THE WORLDS
8 PVC BEHIND THE NECK PUSH PRESS
6 AIR SQUATS
4 PUSH-UPS TO PIKE
INTO…
1 ROUND
10 PVC PASS THROUGH LUNGES
8 PVC HIGH HANG MUSCLE SNATCHES
6 PVC PIPE OVERHEAD SQUATS
4 HAND RELEASE PUSH-UPS TO PIKE
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT SNATCH
STRENGTH
- SQUAT SNATCH
1X3 @ 70%
1X2 @ 75%
3X2 @ 80%
- SNATCH PULLS
- 3X3 @ 90%
WORKOUT
AMRAP X 8 MINUTES
1-2-3 AND SO ON…
POWER SNATCH (135/95)
3-6-9 AND SO ON
HAND RELEASE PUSH-UPS
