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Bike or Row 6xs:
-:20sec Easy
-:10sec Hard
1x:
-5 Inchworm + Push Up
-10 Straight Leg Sit Up
-10ea PVC Pass Thru
-10ea PVC Around The World
-5 Rocket Jumps
1x:
-5ea Hip Touches
-10 Hollow To Tuck
-10 PVC Good Morning
-5ea PVC Rotations
-5 Rocket Jumps
General Barbell Warm Up 1xs:
-5 Snatch Deadlift
-5 Muscle Snatch
-5 Snatch Push Press
-5 Snatch Balance to Power Position
T2B Warm Up 1x:
-6 Kip Swing
-4 Kipping Knee Raise
-3 Kipping Knee Raise + 2 T2B or best effort
18-15-12-9-6-3 For Time:
-Power Snatch (75/55)
-T2B
Goal: Sub 14 min
18-15-12-9-6-3 For Time Scaled Version:
-Power Snatch (55/35)
-Hanging Knee Raise OR Straight Leg Sit Up
Goal: Sub 14 min
3 Rounds for Quality:
5ea Plate Wraps
50′ Single Arm Farmers Carry (right)
10 Standing Teapot (right)
50′ Single Arm Farmers Carry (left)
10 Standing Teapot (left)
