WARM-UP
ON A 7:00 RUNNING CLOCK…
1 ROUND
:45 LUNGES
12 SNATCH DEADLIFT
12 SCAP RING ROWS
1 ROUND
:45 STEP-UPS
10 SNATCH GRIP UPRIGHT ROWS
10 RING ROWS
1 ROUND
:45 STEP-UPS
8 HIGH HANG HIGH PULLS
8 SCAP PULL-UPS
STRENGTH
EVERY 1:30 X 5 SETS
3 SNATCH GRIP DEADLIFTS
+
1 HANG SNATCH
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP X 24 MINUTES*
2 ROUNDS
5 HANG POWER SNATCH (135/95)(95/65)
10 CHEST TO BAR PULL-UPS
*P1 WORKS THROUGH TWO ROUNDS OF 5 HANG POWER SNATCHES + 10 CHEST TO BAR PULL-UPS. P2 COMPLETES 15/12 CAL ROW + MAX BOX JUMP OVERS(24/20) UNTIL P1 IS DONE THEN SWITCH.
(SCORE IS ROUNDS + REPS)