Warm Up
ON A 3:00 RUNNING CLOCK…
50m Group Run
then into…
AMRAP in Remaining Time:
5 PVC Passes
5 PVC Good Mornings
10 Jumping Jacks
Immediately Into…
3 SETS FOR QUALITY
3 Hang Muscle Snatch
3 Behind the Neck Strict Press
:15 OH Hold
– Quick Rest b/t Sets –
Skill
EMOM x 8 MINUTES*
MIN 1 – 3 Hang Power Snatches
MIN 2 – 3 Strict Pull-Ups + 3 Kipping Pull-Ups
*Increase weight as needed, building to a Moderate weight. Snatch Application Day.
Partner Workout
IN TEAMS OF 2
AMRAP x 12 MINUTES*
12 Box Jumps (24/20)
8 Pull-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
6 Box Jump Overs
4 Pull-Ups
*P1 Completes One Full Round, While P2 Completes Max Reps of Hang Power Snatch (Athlete Choice).
After P1 Completes One Round, Partners Will Switch.
**Must be unbroken. Athlete Choice on loading.