WARM-UP
AMRAP X 4 MINUTES
5 INCH WORM WALK-OUTS INTO PIKE
10 ALT LUNGES W/ ROTATION
15 BANDED PULL-APARTS
INTO…
POINT OF PERFORMANCE FOR THE POWER SNATCH
2 SETS W/ PVC PIPE & 2 SETS W/ BARBELL
3 SNATCH DEADLIFTS
3 HANG SNATCH HIGH PULL
3 HANG MUSCLE SNATCH
3 HANG POWER SNATCH
STRENGTH
ON A 10:00 RUNNING CLOCK
BUILD TO A MODERATE 3-REP TNG POWER SNATCH
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES
10-9-8-7-6-5-4-3-2-1
BOX JUMPS
HANG POWER SNATCH(95/56)(65/45)
*AFTER EACH FULL ROUND COMPLETE A 100 METER RUN. P1 WORKS WHILE P2 RESTS.
**PARTNER 1 WORKS WHILE PARTNER 2 RESTS. SPLIT WORK UP AS NEEDED. BOTH PARTNERS RUN TOGETHER EACH TIME. ONCE THE FINAL ROUND OF 1/1/100 METER RUN IS COMPLETED, START BACK AT THE BEGINNING. EACH 100 METER RUN COUNTS AS 1 REP.
(SCORE IS TOTAL REPS)
