HAPPY BIRTHDAY COACH AG!!!!
WARM-UP
AMRAP X 4 MINUTES
30 JUMPING JACKS
6 PVC PIPE PASS THROUGHS
6 SCARECROW SNATCH*
8 KIP SWINGS
INTO…
2 ROUNDS
6 SNATCH GRIP DEADLIFTS
6 UPRIGHT ROWS
6 HANG HIGH PULLS
6 HANG MUSCLE SNATCH
*PULL PVC UP UNTIL ELBOWS CANNOT GET ANY HIGHER. THEN QUICKLY TURN OVER AND PUNCH THE PVC OVERHEAD. TRACE THE SAME PATH ON THE WAY DOWN.
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE POWER SNATCH (COACHES CHOICE)
STRENGTH
EMOM X 8 MINUTES
3 TNG POWER SNATCHES*
*START LIGHT AND BUILD TO MODERATE.
WORKOUT
1-2-3-4-5-6-7-8-9-10
POWER SNATCH (95/65)(65/45)
10-9-8-7-6-5-4-3-2-1
TOES TO BAR
*COMPLETE 15 AIR SQUATS AFTER EACH FULL ROUND.
(SCORE IS TIME)
