WARM-UP

MOBILITY ROUND
5 Inchworm w/ Push Up
10 Piked Toe Taps
5/5 Moose Antlers
10 Air Squats
10 PVC Pass Throughs
10 PVC OH Squats

Into…

2 ROUNDS
8 Snatch Grip BB RDL (Rnd 2: Deadlift)
6/6 DB Push Press
8 Alt DB Hang Snatch
6 Scap Pull Ups (Rnd 2: Kip Swings)
8 Ring Rows (Rnd 2: *Optional 5 Kipping Pull Ups)
6 Up-Down (Rnd 2: Burpees)

STRENGTH (ALL) — 3×2 @RPE 8 3×1 @RPE 8+ 2×1 @RPE 9 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)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (35/20)**
5 Jumping Pull-Ups
6 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-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
2×3 (100%)
2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*
EMOM x 10 MINUTES
4-6 Toes to Bar*

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

(No Measure)