WARM-UP
2:00 CARDIO CHOICE
INTO…
2 SETS 10 PVC PIPE PASS THRUS
10 PVC PIPE CUBAN PRESS
INTO…
3 SETS (ALL SNATCH GRIP)*
5 ROMANIAN DEADLIFTS
5 HANG HIGH PULLS
5 BEHIND THE NECK STRICT PRESS
5 OVER HEAD SQUATS
*FIRST SET WITH PVC PIPE, THEN OPTION TO SWAP FOR BARBELL.
STRENGTH
EMOM X 4 MINUTES*
4 HIGH HANG POWER SNATCHES
INTO…
EMOM X 3 MINUTES
3 HANG POWER SNATCHES
INTO..
EMOM X 2 MINUTES
2 HANG POWER SNATCHES
*ATHLETES SHOULD AIM TO INCREASE WEIGHT EVERY EMOM.
WORKOUT
FOR TIME
100 HANG POWER SNATCHES (75/55)(65/55)
*EVERY TWO MINUTES PERFORM 5 BURPEES OVER THE BAR.
OPTIONAL COOL DOWN
1:00 FOAM ROLL LAT (R)
1:00 FOAM ROLL LAT (L)
1:00 CHILD POSE
2:00 EZ BIKE ROW*
*NASAL BREATHING ONLY