WARM-UP
AMRAP X 6 MINUTES
:30 SINGLE UNDERS -> DOUBLE UNDERS
5 INCHWORM WALKOUTS + PUSH-UP TO PIKE
:20 SIDE PLANK RIGHT :20 SIDE PLANK LEFT
INTO…
AMRAP X 4 MINUTES
10 PVC PASS THROUGH
5/5 PVC DISLOCATES
5 PVC PIPE OVER HEAD SQUAT
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT SNATCH.
STRENGTH
EMOM X 10 MINUTES
1 SNATCH GRIP DEADLIFT
+
1 HANG SNATCH GRIP HIGH PULL
+
1 SQUAT SNATCH
*ADVANCED ATHLETES BUILD TO 80% OF 1 REP SQUAT SNATCH, NOVICE ATHLETES DRILL BAR PATH TECHNIQUE.
WORKOUT
FOR TIME
10 SQUAT SNATCH (95/55)
IMMEDIATELY INTO…
10 SQUAT SNATCH (105/65)
IMMEDIATELY INTO…
10 SQUAT SNATCH(115/75)
WARM-UP
AMRAP X 6 MINUTES
:30 SINGLE UNDERS -> DOUBLE UNDERS
5 INCHWORM WALKOUTS + PUSH-UP TO PIKE
:20 SIDE PLANK RIGHT :20 SIDE PLANK LEFT
INTO…
AMRAP X 4 MINUTES
10 PVC PASS THROUGH
5/5 PVC DISLOCATES
5 PVC PIPE OVER HEAD SQUAT
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT SNATCH.
STRENGTH
EMOM X 10 MINUTES
1 SNATCH GRIP DEADLIFT
+
1 HANG SNATCH GRIP HIGH PULL
+
1 SQUAT SNATCH
*ADVANCED ATHLETES BUILD TO 80% OF 1 REP SQUAT SNATCH, NOVICE ATHLETES DRILL BAR PATH TECHNIQUE.
WORKOUT
FOR TIME
10 SQUAT SNATCH (95/55)
IMMEDIATELY INTO…
10 SQUAT SNATCH (105/65)
IMMEDIATELY INTO…
10 SQUAT SNATCH(115/75)
AB CHALLENGE - 2 MINS OF V-UPS
