WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
8 ALT. LUNGES W/ ROTATION
8 TUCK UPS
8 SCAP PULL-UPS
8 PVC OVERHEAD SQUATS
INTO…
2 ROUNDS (SPECIFIC WARM-UP)*
7 BARBELL RDL’S
7 BARBELL DEADLIFTS
7 SNATCH GRIP HIGH PULLS
7 MUSCLE SNATCH
*ROUND 1 CAN BE DONE WITH PVC PIPE.
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE OVERHEAD SQUAT
STRENGTH
OVERHEAD SQUAT
ON A 15 MINUTE RUNNING CLOCK
BUILD TO A NEW HEAVY 5 REP
WORKOUT
AMRAP X 10 MINUTES
2 HANG POWER SNATCH (115/75)
4 OVERHEAD SQUATS
24 DOUBLE UNDERS
(SCORE IS ROUNDS + REPS)
