WARM-UP
2 ROUNDS
10 JUMPING JACKS
10 SHOULDER TAPS + 5 PUSH-UPS
8 PVC PIPE PASS THROUGH
6 GROINERS + ROTATION
INTO…
1 ROUND
5 PVC HANG MUSCLE SNATCH
5 PVC BACK SQUAT
5 KIP SWINGS
5 RING ROWS
INTO…
1 ROUND
5 PVC SNATCH GRIP PUSH JERK
5 PVC OHS
:20 PLANK
:20 HOLLOW HOLD
INTO…
3 MIN POINTS OF PERFORMANCE FOR THE HANG POWER SNATCH + SQUAT SNATCH.
STRENGTH
EMOM X 8 MINUTES
MIN 1 - 1 HANG SQUAT SNATCH + 1 SQUAT SNATCH*
MIN 2 - 3-5 REPS OF A GYMNASTIC PULL**
*START LIGHT AND BUILD SLIGHTLY ABOVE WORKOUT WEIGHT
**GYMNASTICS OPTIONS:
PULL-UPS
CHEST TO BAR
JUMPING BAR MUSCLE UP
WORKOUT
FOR TIME
9-7-5-3-1
CHEST TO BAR PULL-UPS/JUMPING BAR MUSCLE UPS
SQUAT SNATCH (135/95)(95/65)
(SCORE IS TIME)
