WARM-UP
1:00 SINGLE UNDERS
INTO…
EMOM X 6 MINUTES
MIN 1 - :45 DOUBLE UNDERS
MIN 2 - 8 PUSH-UP W/ ROTATION + :15 PIKE HOLD
MIN 3 - 10 PVC PIPE GOOD MORNINGS + 5 SQUAT JUMPS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE POWER SNATCH & THE OVERHEAD SQUAT.
STRENGTH
EMOM X 10 MINUTES
1 SNATCH DEADLIFT
+
2 HANG POWER SNATCH
+
1 OVER HEAD SQUAT
*BUILD TO A MODERATE WEIGHT. THE INTENT IS TO MOVE THE BARBELL WITH EFFICIENCY.
WORKOUT
PARTNER WORKOUT
YOU GO I GO
2 SETS
3 ROUNDS
30 DOUBLE UNDERS
10 HANG POWER SNATCH (95/65)(75/55)
-REST 2 MINUTES B/T SETS-
* P1 COMPLETES THE 30 DU’S + 10 HPS THEN P2 GOES ONCE P2 IS DONE THAT IS ONE ROUND. EACH ATHLETE MUST COMPLETE 3 ROUNDS PER SET.
