WARM-UP
2 ROUNDS (7:00 CAP)
10 HOLLOW ROCK
8 ALT. BOX STEP-UPS
6 SNATCH DEADLIFTS
4 SCAP PULL-UPS
INTO…
2 ROUNDS
10 RING ROWS
8 BOX JUMPS
6 POWER SNATCH (PVC)
4 KIP SWINGS
EXTENDED WARM-UP
EMOM X 8 MINUTES
MIN 1 - 6 HANG POWER SNATCH
MIN 2 - 6 KIP SWINGS + 3 PULL-UPS
*START LIGHT BUILD BEYOND FINAL WORKOUT OUT WEIGHT
PARTNER WORKOUT
IN TEAMS OF 2
AMRAP X 22 MINUTES
10 ROUNDS
7 HANG POWER SNATCH (75/55)(65/45)
7 BOX JUMPS
7 PULL-UPS
INTO…
8 ROUNDS
5 HANG POWER SNATCH (95/65)(65/45)
5 BOX JUMPS
5 PULL-UPS
INTO…
6 ROUNDS
3 HANG POWER SNATCH (115/75)(75/55)
3 BOX JUMPS
3 PULL-UPS
IN REMAINING TIME BOTH PARTNERS WILL ACCUMULATE MAX DISTANCE OF CARDIO CHOICE. PARTNERS CAN RUN TOGETHER OR SWITCH MACHINE ANYTIME.
*PARTNER 1 WORKS WHILE PARTNER 2 RESTS. PARTNER 1 WILL COMPLETE ONE FULL ROUND, TAG IN PARTNER 2.
(SCORE IS TOTAL DISTANCE)
