WARM-UP

3:00 Bike (Increasing pace every :30)

Into…

2 ROUNDS

5/5 Moose Antlers

5/5 Groiner Twists

10 PVC Pass Throughs

3 PVC Snatch Deadlift

3 PVC Snatch Grip Press

3 PVC Snatch Grip Push Press

3 PVC Snatch Grip Push Jerk

5 Jumping Squats*

*Option for OHS or Jumping OHS

STRENGTH (ALL) — ON A 10:00

RUNNING CLOCK… Build to Workout ^ Starting Weight for 1-Rep Power Snatch

Power Snatch for load:

#1:1 rep

WORKOUT (PERFORMANCE)

EMOM × 14 MINUTES

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

WORKOUT (FITNESS)

EMOM X 14 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Light-Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :50 Nasal Breathing EZ Bike

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow