METCON
WARM-UP
3-4 ROUNDS
:30 Row @ Mod Pace
10 Lunge + PVC Pass Through*
8 Up-Downs
6 Push-Up to Pike
*Rnd 3+4 complete PVC Overhead
Squats.
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Snatch+ 1 Deep Hang Power Snatch
*Start Moderate and build to
Moderate-Heavy. Catch at parallel or
slightly above.
WORKOUT
4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches
-Rest 2:00-
4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches