WARM-UP
AMRAP X 4 MINUTES
:20 JUMP ROPE
5 INCH WORM WALK-OUTS
12 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
3 ROUNDS
3 SNATCH DEADLIFTS
3 SNATCH HIGH PULLS
3 MUSCLE SNATCH
3 POWER SNATCH
3 OVERHEAD SQUATS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT SNATCH
STRENGTH
EMOM X 10 MINUTES
1 SQUAT SNATCH
*BUILD TO A HEAVY SNATCH FOR TODAY.
WORKOUT
IN TEAMS OF 2
FOR TIME
50 WEIGHTED AB-MAT SIT-UPS (20/14)
50 BOX JUMP OVERS
50 PULL-UPS
50 GOBLET SQUATS (53/35)
10 WALL WALKS
(SC0RE IS TIME)
*ATHLETE 1 WORKS WHILE ATHLETE 2 RESTS. REPS CAN BE BROKEN UP ANYWAY ATHLETES SEE FIT.
