Warm Up
Movement Prep/Activation:
8:00 AMRAP
10 Banded Pass Throughs
4 Empty Bar Snatch Grip Deadlifts
4 Empty Bar Hang Muscle Snatches
4 Empty Bar Power Snatches (light)
1 Wall Walk
20 Single Unders
Workout Prep:
2 Sets
1 Wall Walk
10 Double Unders
-rest :45-
Power Snatch 8×3
Every 1:00 (8:00)
3 Power Snatches (singles) @ RPE 6
King of Kings
10-8-6-4-2
Wall Walks
50 Double Unders after each set
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30 Cat Cow
:30 Chest Stretch
*1:00 rest between each set.