WARM-UP
EMOM X 8 MINUTES
MIN 1 - :50 BIKE/SKI/ROW(MOD PACE)
MIN 2 - 10 SLOW EMPTY BAR BACK SQUATS INTO GOOD MORNINGS IN REMAINING TIME
MIN 3 - :50 UP-DOWNS
MIN 4 - 10 BEHIND THE NECK PRESS INTO ACTIVE OVERHEAD HOLD IN REMAINING TIME
THEN… REPEAT!
STRENGTH
ON A 20:00 RUNNING CLOCK
BUILD TO A HEAVY 3-REP OVERHEAD SQUAT
WORKOUT
AMRAP X 20 MINUTES
6 POWER SNATCH(95/65)(75/55)
+
4 OVERHEAD SQUATS
+
2 HANG SQUAT SNATCH
+
200M RUN
(SCORE IS ROUND + REPS)
