WARM-UP
AMRAP X 4 MINUTES
:30 CARDIO CHOICE
10 PVC PIPE PASS THROUGHS
5 BB HIGH HANG SHRUGS
10 TUCK-UPS
5 SCAP PULL-UPS
INTO…
AMRAP X 4 MINUTES
:30 CAL OF CHOICE
10 PVC AROUND THE WORLDS
5 BB HIGH HANG PULLS
10 V-UPS
5 KIP SWINGS
STRENGTH
EVERY 1:30 FOR 5 SETS
1 SNATCH DEADLIFT
2 HANG POWER SNATCH
*ALL SETS SHOULD BE LIGHT TO MODERATE.
WORKOUT
IN TEAMS OF 2
2500/200 CAL ROW
150 HAND RELEASE PUSH UPS
100 HANG POWER SNATCH (115/75)
*PARTNER 1 WORKS WHILE PARTNER 2 RESTS. PARTITION REPS AND MOVEMENTS IN ANY ORDER TO COMPLETE WORK.
(SCORE IS TIME)
2 MIN AB CHALLENGE
1 MIN SIDE TO SIDE DB STANDING SIDE CRUNCHES
1 MIN RUSSIAN TWISTS
