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2xs:
200m Jog or Row
5 Inchworm + Push Up
10ea. Thoracic Rotation
10 Hip Touches
50 Jump Rope
Pull Up & Snatch Blend 1x:
8 Kip Swing
3 Kip Swing + 2 Pull Ups
5-10 Muscle Snatch
5-10 Snatch Push Press
5-10 Snatch Balance (to power position)
Snatch Build Up 1x:
5 BB Power Snatch
3 Power Snatch @ light weight
3 Power Snatch @ workout weight
EMOM 16 min
Min 1: 5 Power Snatch (135/95)
Min 2: Run 200 meters
Min 3: 15 Pull Up
Min 4: 60 Double Under
EMOM 16 min
Min 1: 5 Power Snatch (95/65)
Min 2: Run 150 meters
Min 3: 10 Jumping Pull Up
Min 4: 60 Double Taps
EMOM 16 min
Min 1: 10 Alternating DB Snatch (50/35)
Min 2: Run 200 meters
Min 3: 15 Pull Up
Min 4: 60 Double Under
EMOM 16 min
Min 1: 10 T-Push Ups
Min 2: Run 200 meters
Min 3: 16 Alt. V-Up
Min 4: 60 Double Taps
GOAT EMOM 10 min
Min 1: Moderate Bike or Row
Min 2: 3-10 Reps of your Gymnastics GOAT
Notes: Options Could be: Handstand Push Up, HS Walk, Wall Walk, Bar or Ring Muscle Up, L-Sit, etc
Thread the Kneedle 2xs:
:20sec each side
Forward Fold 1x:
2-3min
