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Row
3 min @ a moderate pace
2xs:
10 PVC Pass Thru
10 PVC Around The World
10 PVC Good Morning
10 PVC OHS
10 PVC Sotts Press
Prime 1x:
8 Hang Muscle Snatch
8 OHS
6 Kip Swing
4 Hang Power Snatch (light load)
4 OHS
3 Kipping Pull Ups
3 Hang Power Snatch (workout weight)
3 OHS
3 T2B
1 Bar Muscle Up
6 Rounds
3 Hang Power Snatch (155/105)
3 OHS
9 Bar Muscle Up
12 T2B
18/16 Cal Row
Goal: Sub 20 min
5 Rounds
3 Hang Power Snatch (95/65)
3 OHS
9 CTB assisted pull up
12 Hanging Knee Raise
15/13 Cal Row
Goal: Sub 20 min
3xs 10ea.:
Front Raise
Lateral Raise
Rear Delt Raise
External Rotation
