WARM-UP

1 ROUND
10 PVC Pass Throughs
8 Inch Worms
10 Good Mornings

Into…

1 ROUND
10 PVC Cuban Press
8 Hand Release Push Ups
10 Bird Dogs

Into…

1 ROUND
10 BB Strict Press
:15 HS Hold / Pike Hold
8 Snatch DL

STRENGTH (ALL) — 3×2 @RPE 7 3×1 @RPE 8 2×1 @RPE 8+ Snatch

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME
1 Power Snatch (165/115)
5 Handstand Push-Ups

(Score is Time)

KG BB: (75/52.5)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME
1 Power Snatch (115/75)
5 Hand Release Push-Ups

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Snatch Pulls
1×3 (95%)
3×2 (100%)
1×2 (105%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*
EMOM x 10 MINUTES
2-5 Pull-Ups or Chest to Bars

*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.

(No Measure)