WARM-UP
2 ROUNDS
20 JUMPING JACKS
5 BODY WEIGHT GOOD MORNINGS
30 SINGLE UNDERS
5 PVC PIPE PASS THRUS
5 JUMPING AIR SQUATS
INTO…
2 ROUNDS
100 M RUN
5 EMPTY BARBELL RDL’S
:30 DOUBLE-UNDER PRACTICE
6 ALT ELBOW PUNCHES
6 BEHIND THE NECK STRICT PRESS
SKILL
EMOM X 5 MINUTES*
3 HANG POWER SNATCH
-REST 2:00-
EMOM X 5:00
3 HANG POWER CLEANS*
*KEEP WEIGHT MODERATE FOR BOTH MOVEMENTS.
PARTNER WORKOUT
IN TEAMS OF TWO
30 DOUBLE UNDERS
3 HANG POWER SNATCH (115/75)(75/55)
5 3 HANG POWER CLEANS
*P1 WILL GO OUT ON A 200M RUN. P2 WILL AMRAP THE MOVEMENTS UNTIL P1 IS BACK AND THEN SWITCH. ATHLETES WILL PICK UP WHERE THEIR PARTNER LEFT OFF.
(SCORE IS ROUNDS + REPS)