WARM-UP

1-2 ROUNDS
10/10 Med. Ball Around the Worlds
10 Alt. 90-90 Hip Rotations
10 PVC Pass Throughs
5/5 Adductor Rock Backs

into…

1-2 ROUNDS
10 Med. Ball Front Squats
5 Empty BB Snatch Deadlifts
10 Wall Balls
5 PVC Scarecrow Snatches

STRENGTH (ALL) on a 25:00 Running Clock…Build to a 1RM Snatch

Snatch for load:
#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME
60 Wall Balls (20/14)
30 Power Snatches (95/65)
30 Wall Balls
15 Power Snatches

(Score is Time)

KG WB: (9/6)
KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
60 Wall Balls (14/10)
60 Power Snatches (65/45)
30 Wall Balls
15 Power Snatches

(Score is Time)

KG WB: (6/5)
KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)