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Bike, Row or Run 3xs:
:45sec Easy
:15sec Hard
2xs:
10 PVC Pass Thru
10 PVC Good Morning
10 PVC Sotts Press
10 PVC OHS
5 Inchworm + Push Up
1x 3ea:
Snatch Skill Warm Up
AMRAP 5 min
5 Squat Snatch (135/95)
7 Burpee
Rest 2 min
AMRAP 5 min
3 Squat Snatch (155/105)
5 Burpee over bar
Rest 2 min
AMRAP 5 min
1 Squat Snatch (185/125)
3 Burpee Box Jump (30/24)
Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third
AMRAP 5 min
5 Squat Snatch OR OHS (75/55)
7 Burpee
Rest 2 min
3 Squat Snatch OR OHS (95/65)
5 Burpee over bar
Rest 2 min
1 Squat Snatch OR OHS (105/75)
3 Burpee Box Jump (30/24)
3xs 10ea.:
Front Raise
Lateral Raise
Rear Delt Raise (bent over)
External Rotation (elbow pinned to side)
