WARM-UP
AMRAP X 3 MINUTES
:20 CARDIO CHOICE*
5 MB PUSH PRESS TO TARGET
5 KIP SWINGS
*INCREASE THE PACE OF THE BIKE EACH ROUND
INTO…
2 ROUNDS WITH PVC PIPE
7 PASS THROUGH
7 GOOD MORNINGS
7 BEHIND THE NECK PUSH PRESS/JERK*
7 SNASTCH DEADLIFT
*FIRST ROUND PUSH PRESS, SECOND ROUND PUSH JERK
STRENGTH
5 SETS*
1 SNATCH
+
1 BELOW THE KNEE HANG POWER SNATCH
+
1 ABOVE THE KNEE HANG POWER SNATCH
-REST 2:00 B/T SETS
*BUILD TO A MODERATE WEIGHT
WORKOUT
EMOM X 16 MINUTES
MIN 1 - 12/10 CAL
MIN 2 - :45 MAX HANG POWER SNATCHES (95/65)(65/45)
MIN 3 - 20 WB PUSH PRESS TO TARGET (20/14)(14/10)*
MIN 4 - - 15 PULL-UPS
*FROM STANDING, PUSH PRESS WB TP 10’/9’ TARGET.
(SCORE IS LOWEST REPS)
