WARM-UP
EMOM x 6 MINUTES (or 2 Rounds)
MIN 1 – :30 Row + 5 Good Mornings
MIN 2 – :30 Row + 10 Alt. Pike Shoulder Taps
MIN 3 – :30 Row + 5/5 DB Seated Strict Press*
*Switch to SA Push Press in 2nd Round
Into…
1-2 ROUNDS (time permitting)
5 PVC Pass Thrus or Around the Worlds
5 Snatch Grip Deadlifts
5 PVC Behind the Neck Snatch Grip Strict and/or Push Press
5 Hand Release Push-Ups
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
1 High Hang Power Snatch +
1 Hang Power Snatch +
1 Power Snatch
*Start Light-Moderate and build to Moderate.
WORKOUT
FOR TIME
40-30-20
Alt. DB Power Snatch
20-20-20
Handstand Push-Ups* / H.R Push Ups
40-30-20
Cal Row