WARM-UP
2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings
Into…
2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 ATK Muscle Snatch**
5 ATK Power Snatch**
*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.
STRENGTH
EMOM x 10 MINUTES
2 Power Snatch*
*Start Moderate and build every other set to Moderate-Heavy. Reps
must be Touch and Go.
WORKOUT
5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (115/75)
12/10 Cal Bike
2 Bar Muscle-Ups/4 Pull ups
3 Hang Power Snatches