WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
10 ALTERNATING GROINERS WITH T-SPINE ROTATION
10 AIR SQUATS + 5 JUMPING AIR SQUATS
5 EMPTY BARBELL SNATCH GRIP DEADLIFTS + 5 EMPTY BARBELL SNATCH GRIP HIGH PULLS(NO LEGS/NO HIPS)
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR SQUAT SNATCH (COACHES CHOICE)
STRENGTH
ON A 8:00 RUNNING CLOCK…
BUILD TO A MODERATE-HEAVY 3-REP HANG SQUAT SNATCH
WORKOUT
FOR TIME
30/25 CAL BIKE/ROW/SKI
20 HANG POWER SNATCH (115/75)(95/55)
-REST 3:00-
30/25 CAL BIKE/ROW/SKI
20 HANG SQUAT CLEANS (95/65)(65/45)
(SCORE IS TIME)