Warm-up
2 ROUNDS
250/200m Row
:30 Tuck Hold + 10 Alt. Deadbugs
5/5 PVC Pass Thrus
10 Banded (or bodyweight) Good Mornings
Into ..
2 ROUNDS
250/200m Row
10 Strict Sit-Ups*
5/5 PVC Around the Worlds
5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip
*Switch to regular Sit-Ups (using the arms) in the 2nd round*
Strength
Metcon (Weight)
EMOM x 5 MINUTES*
5 Tempo Snatch Grip Deadlifts (2121)
-Rest 2:00 b/t EMOMs-
EMOM x 5 MINUTES*
3 Hang Power Snatch
*Keep Snatch Grip Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch.
(Score is Weight)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME
3500/2750m Row*
*Alternate every 250m Row.
*P1 completes 250m Row while 2 completes AMRAP 12 Sit-Ups + 6 Hang Power Snatch (115/75)|(75/55). Switch until Row is complete. Pick up where P2 left off on AMRAP.
(Score is Time)
KG BB: (50/35)|(35/25)
Optional Finisher
Metcon (Time)
FOR TIME (OR NOT FOR TIME!)
10k or 5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)