WARM-UP

1 ROUND

10 PVC Pass Thrus

50 Single Unders

10 Barbell BTN Snatch Grip Strict Press

5 Push-Up to Pike

Into…

1 ROUND

5 PVC Cuban Press

20/20 Single Leg Single Unders

10 PVC OHS

5 BB Snatch Deadlifts

Into…

1 ROUND

1:00 Jump Rope Practice (Singles or

Doubles)

8 Hang Muscle Snatches

1:00 Jump Rope Practice

8 Snatch Balance (Power or Squat)

STRENGTH (ALL) — 3-3-3-2-2-1-1 Snatch

Snatch for load:

#1:1 rep

WORKOUT (PERFORMANCE)

FOR TIME

100 Double Unders

50 Hang Power Snatches (75/55)

100 Double Unders

(Score is Time)

KG BB: (35/25)

WORKOUT (FITNESS)

FOR TIME

200 Single Unders

40 Hang Power Snatches (65/45)

200 Single Unders

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01

Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.