WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Piked Toe Taps

10 PVC Pass Throughs

10 Air Squats

Into…

2 ROUNDS

8 UpDowns

10 PVC Scarecrow Snatches*

10 PVC BTN Push Press

8 WB Squats**

*RND 2: Complete 10 PVC Muscle Snatch

**RND 2: Complete 8 WB Thrusters

STRENGTH (PERFORMANCE)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Hang Power Snatch

+

2 Squat Snatch

(Score is Weight)

STRENGTH (FITNESS)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate Complex…

1 Hang Power Snatch

+

2 Power Snatch

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (115/75)

Max Wall Balls (20/14) in Time

Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (52.5/35)

KG WB: (9/6)

WORKOUT (FITNESS)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (75/55)

Max Wall Balls (14/10) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (35/25)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-