WARM-UP
200M RUN
INTO…
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
:20 HOLLOW HOLD
10 GLUTE BRIDGES
SPECIFIC WARM-UP
EMOM X 12 MINUTES
MIN 1 - 5 -10 KIP SWINGS*
MIN 2 - :30 SUPERMAN HOLD
MIN 3 - 10 ALT. DB SNATCH (LIGHT WEIGHT)
*MIN 4 - KNEES TO ELBOWS, MIN 7 TTB,MN 10 TTB
WORKOUT
4 ROUNDS 3:00 ON / 3:00 OFF
30 ALT. DB SNATCHES (50/35)(35/20)
20 TOES TO BAR
MAX AIR SQUATS
COOLDOWN
ACTIVE RECOVERY - FOAM ROLLING / STATIC STRETCHING COACHES CHOICE.
(SCORE IS TOTAL AIR SQUATS)
