WARM-UP
AMRAP X 3 MINUTES
30 SINGLE UNDERS
15 PVC PIPE PASS THROUGHS
10 ALT. GROINERS + T-SPINE ROTATION
INTO…
AMRAP X 3 MINUTES
30 SINGLE UNDERS OR DOUBLE UNDERS
5 PVC PIPE SNATCH GRIP PRESS
5 PVC PIPE SNATCH GRIP PUSH JERK
5 BACK SQUAT
5 PVC PIPE OVERHEAD SQUAT
INTO…
SPECIFIC WARM-UP
:30 DOUBLE UNDERS
5 BB SNATCH DEADLIFT
5 BB MUSCLE SNATCH
5 BB MUSCLE SNATCH
5 BB SNATCH GRIP PUSH JERKS
5 BB OHS
STRENGTH
- SQUAT SNATCH
1X2 @ 80%
1x2 @ 85%
3x1 @ 90%
- SNATCH PULLS
3X2 @ 100%
WORKOUT
AMRAP X 7 MINUTES
3 HANG POWER SNATCH (75/55)
7 OVER HEAD SQUATS
21 DOUBLE UNDERS
(SCORE IS ROUNDS + REPS)
