WARM-UP

GENERAL WARM-UP

10 Toe Touch Jumping Jacks

10 Groiner + Twists

10 Lunge + Twist

10 PVC Pass Throughs

10 PVC Snatch Deadlifts

5 Squats + 5 Jumping Squats + 5 PVC

OHS

Into…

SPECIFIC WARM-UP

10 Step-Overs

8 Jump Tucks

6 Box Jump-Overs

10 Scap Pull-Ups

8 Slow Kips

6 Small Kip Swings

STRENGTH (ALL) — 5×1 Snatch

Snatch for load:

#1 1 rep

#2 1 rep

#3 1 rep

#4 1 rep

#5 1 rep

WORKOUT (PERFORMANCE)

EVERY 2:00 × 6 SETS

4 Power Snatches (135/95)

6 Chest to Bars

8 Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

WORKOUT (FITNESS)

EVERY 2:00 × 6 SETS

4 Power Snatches (95/65)

6 Jumping Pull-Ups

8 Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T+Y

-Rest as Needed b/t Sets-