WARM-UP
AMRAP X 4 MINUTES
8 ALT. BOX STEP OVERS
8 KB DEADLIFTS
4 BOX JUMPS OVERS
4 RUSSIAN KB SWINGS
INTO…
1-2 ROUNDS
6 SNATCH GRIP DEADLIFTS
6 SNATCH GRIP UPRIGHT ROWS
6 HANG HIGH PULLS
6 BEHIND THE NECK SNATCH GRIP PUSH PRESS
*OPTION TO USE A PVC PIPE OR A BARBELL
STRENGTH
EMOM X 12 MINUTES
1 HIGH HANG POWER SNATCH
+
1 HANG POWER SNATCH
*START LIGHT AND BUILD TO MODERATE
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES
10 HANG POWER SNATCH (75/55)(65/45)
20 BOX JUMP OVERS
20 RUSSIAN KB SWINGS (53/35)935/26)
*PARTNER 1 WORKS WHILE PARTNER 2 RESTS. ONCE ATHLETE 1 COMPLETES ALL THREE MOVEMENTS ATHLETE 2 BEGINS. 1 ROUND IS COMPLETE ONCE PARTNER 2 COMPLETES ALL THREE MOVEMENTS AND REPS.
(SCORE IS ROUNDS AND REPS)
