WARM-UP

2 ROUNDS

3 Inch Worms

6 Up-Downs

6 Jumping Squats

6/6 DB OH Press :30 Alt. Deadbug

Into…

2 ROUNDS

12 PVC Pass Throughs

6 Burpees

6/6 DB Deadlift

6/6 DB Hang Snatch

STRENGTH (ALL)

EVERY 1:30 × 8 SETS

1 Power Snatch

+

2 Hang Snatch*

*Start Light and end Moderate-Heavy.

Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

100 Alt. DB Devils Press (50/35)

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

100 Alt. DB Devils Press (35/20)

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-