WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 5 MINUTES
MIN 1- :50 ROW
MIN 2 - :15 ACTIVE HANG + 5-10 SCAPULA PULL-UPS
MIN 3 - 10 SNATCH GRIP DEADLIFTS + 10 SNATCH GRIP UPRIGHT ROWS
MIN 4 - :15 PVC PIPE PASS THROUGH + 10 PVC PIPE BEHIND THE NECK PRESS
MIN 5 - :50 FLAGPOLE STRETCH
EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK
PERFORM 4 SETS OF COMPLEX:
2 SNATCH DEADLIFTS
+
3 HANG POWER SNATCH
*SET 1 - MODERATE TO LIGHT
SET 2 - MODERATE
SET 3&4 - MODERATE +
STRENGTH
ON A 10:00 RUNNING CLOCK
BUILD TO A HEAVY FOR THE DAY 5 REP TOUCH & GO POWER SNATCHES
WORKOUT
10 ROUNDS FOR TIME
3 SNATCHES (95/65)(75/45)
3 BURPEES OVER THE BAR
(SCORE IS TIME)