WARM-UP

1 ROUND

10 PVC Around the Worlds

10 Bootstrappers

5 Push-Up to Pike

5/5 Jumping Lunges

Into…

1 ROUND

10 PVC Pass Throughs

10 Cossack Squats

10 Arm Haulers

10 Box Step-Ups

Into…

1 ROUND

5 PVC Cuban Press

10 Overhead Squats

10 Jumping Air Squats

10 Box Jumps

STRENGTH (ALL) — Build to a 1-Rep Snatch

Snatch for load:

#1:1 rep

WORKOUT (PERFORMANCE)

FOR TIME

12-9-6-3

Box Jumps (30/24)

4-3-2-1

Squat Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

12-9-6-3

Box Jumps (24/20)

6-4-3-2

Power Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-