WARM-UP

1 ROUND

10 PVC Pass Throughs

10 Plank to Pike

10 Scap Pull-Ups

Into…

1 ROUND

10 PVC Cuban Press

10 Push-Up to Pike

10 Kip Swings

Into…

1-2 ROUNDS (TIME PERMITTING)

8 Hang Muscle Snatch

8 Burpees*

8 Dynamic Kip Swings

*Burpee over bar in RND 2.

STRENGTH

EVERY 1:30 x 5 SETS*

1 Power Snatch*

2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.

(Score is Weight)

WORKOUT OF THE WEEK

“TRAP DOOR”

5 ROUNDS FOR TIME

8 Power Snatches (135/95)

10 Burpees Over Bar

12 Chest to Bars

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-