WARM-UP
2 ROUNDS
10 PVC Pass Throughs
5/5 PVC Around the Worlds
10 PVC Snatch Grip Behind the Neck Strict Press
15 Air Squats → PVC OHS in RD2
12 Tuck-Ups
2 ROUNDS
10 Kip Swings
4 BB Hang Power Snatch
4 BB Power Snatch
4 BB Snatch Grip Behind the Neck Push Jerk
Scoring:
STRENGTH (PERFORMANCE) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Overhead Squat
Overhead Squat for load:
#1: 1 rep
Scoring:
STRENGTH (FITNESS) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Front Squat
Front Squat for load:
#1: 1 rep
Scoring:
WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
3-6-9-and so on…
Overhead Squats (155/115)
Toes to Bar
(Score is Total Reps)
KG BB: (70/47.5)
Scoring:
WORKOUT (FITNESS)
AMRAP x 9 MINUTES
3-6-9-and so on…
Front Squats (115/75)
Toes to Something
(Score is Total Reps)
KG BB: (52.5/35)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
Scoring: