WARM-UP
AMRAP X 6 MINUTES
100 METER JOG
10 SCAPULA PUSH-UPS
10 RUSSIAN KB SWINGS
10 PVC PIPE PASS THROUGHS
:20 HOLLOW HOLD
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE SNATCH
STRENGTH
EMOM X 12 MINUTES
1 POWER SNATCH
+
1 HANG SQUAT SNATCH
WORKOUT
AMRAP X 20 MINUTES
1 MILE RUN
AMRAP IN REMAINING TIME OF
3 STRICT PULL-UPS
6 PUSH-UPS
9 AIR SQUATS
AB CHALLENGE
:30 DB FLUTTER KICKS (HOLLOW HOLD WITH DB)
:30 V-SIT SIDE LEG RAISES OVER THE DB (WIPERS)
:30 V SIT BICYCLES (KNEE DRIVES) HOLDING DB OUT IN FRONT OF YOU (IN A FRONTAL SHOULDER RAISE)
:30 SLOW WEIGHTED TUCK-UPS (HOLD AT TUCK FOR 2 SEC)
