WARM-UP
AMRAP X 5 MINUTES
30 SINGLE OR DOUBLE UNDERS
10 TEMPO AIR SQUATS ( 2121)
10 INTENTIONAL PVC PIPE PASSES (BELLY TIGHT)
10 SINGLE PLATE PLATE PRESS (:01 PAUSE OH)
*AFTER GENERAL WARM UP, GRAB EMPTY BB AND PERFORM 2 VERY INTENTIONAL SETS OF OHS DRILL BELOW
-QUICK OHS DRILL-
2 SETS W/ EMPTY BAR
5 HANG MUSCLE SNATCH
5 BEHIND THE NECK PRESS (SNATCH GRIP)
:10 ACTIVE OH HOLD ( PRESSING UP STRONG)
3 VERY INTENTIONAL ¼ OR ½ OHS (PRESS BUTT AND HIPS BACK… SQUAT ¼ OR ½ DEPTH AND STAND STRONG)
STRENGTH
EMOM X 10 MINUTES
SNATCH COMPLEX
POWER SNATCH
+
HANG SQUAT SNATCH
+
2 OVERHEAD SQUATS
WORKOUT
FOR TIME
20-16-12*
POWER SNATCH (95/65)(75/55)
UP-DOWNS OVER THE BB
(SCORE IS TIME)