WARM-UP

1:00 Bike

Into…

2 ROUNDS

10 Air Squats

10 PVC Pass Through

10 Behind the Neck Strict Press

5/5 Around the Worlds

5 PVC Snatch Balance

10 PVC OH Squat

Into…

2 ROUNDS

:45 Bike

5 Snatch Deadlift

5 High Hang Muscle Snatch

:20 OH Hold

5 OH Squats

Into…

:45 Bike (goal: finish workout cals)

STRENGTH (ALL) — ON A 20:00

RUNNING CLOCK… Build to a Heavy K Rep Snatch*

Snatch for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

12/10 Cal Bike

7 Hang Squat Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

10/8 Cal Bike

7 Hang Power Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

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-