WARM-UP
ON A 7:00 RUNNING CLOCK
1 ROUND
1:00 ROW @ EASY PACE
10 PVC PIPE LUNGE + PASS THROUGH
10 PUSH-UP TO PIKE
INTO…
2 ROUNDS
:30 BARBELL RDL
8 BARBELL BEHIND THE NECK STRICT PRESS
8 BARBELL BACK SQUAT
INTO…
1-2 ROUNDS
:30 ROW @ HARD PACE
6 BARBELL HANG HIGH PULL
6 BARBELL BEHIND THE NECK PUSH PRESS
6 BARBELL ALT. BACK RACK LUNGES
STRENGTH
ON A 20:00 RUNNING CLOCK…
BUILD TO A HEAVY1 REP-SNATCH
WORKOUT
500/400M ROW
12 ALT. DB POWER SNATCH (50/35)(35/20)
16 SINGLE DB ALT.OVERHEAD LUNGES (50/35)(35/20)
(SCORE IS TIME)
