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3xs:
1min Bike or Row
8 Sumo Inchworm
8ea Supine Lying Leg Swing
8 Scap Push Ups
6 Snatch Deadlift
6 Muscle Snatch
6 Snatch Push Press
5 Muscle Snatch
3 Power Snatch
Notes: Use the weight you plan on using for the workout here. Rest :20sec between rounds.
Last Person Standing:
Power Snatch 95/65
First 4 min: 50 reps for time [2A]
Min 5 starts Last Person Standing at 11 reps [2B]
Notes: Part A is 50 reps “for time”.
Once the clock hits 5 min complete 11 snatches on the min. Add one snatch to each min till you cannot complete the reps in the listed time.
Power Snatch 65/45
First 4 min: 30 reps for time [2A]
Min 5 starts at 11 reps On the Min adding one rep every minute until 8 min [2B]
Lying Banded Crossover Stretch 1x:
1-2min per side
Banded Hamstring Stretch 1x:
1-2min per side
