Menu
Jump Rope 6xs:
:20 ON
:10 OFF
Notes: Any Variation.
2xs:
10 PVC Pass Thru
10 PVC Around the World
5-10 PVC OHS
5-10 PVC Sotts Press
3 Kip Swing + 1-2 Pull Ups
3 Ring Dip or Jumping Dip
BB Warm Up 1x 5ea:
Snatch Push Press
Snatch Balance
OHS
Hang Power Snatch
Hang Squat Snatch
Prime 1x:
28 Double Unders
4 Hang Squat Snatch (workout weight)
1-2 Muscle Up
28 Double Unders
AMRAP 9 min
28 Double Under
7 Hang Squat Snatch (95/65)
4 Muscle Up
Goal: 6+ Rounds
AMRAP 9 min
28 Double Taps
7 Hang Squat Snatch (95/65)
4 Low Ring Transition or 4 CTB Pull Ups
Goal: 6+ Rounds
AMRAP 9 min
28 Double Unders
8 Alt. DB or KB Snatch (50/35)
4 Muscle Up or CTB Pull Ups
Goal: 6+ Rounds
AMRAP 9 min
60 Lateral Hops
7 Burpee Broad Jumps
1min Plank Hold
3 Rounds
10 Pike Compression
Hold top of Hip Extension: :30 sec
Hollow Rock x :20 sec
Notes: Rest as needed between sets.
3xs:
10 Scap Push Up
10 Scap Pull Up
:30sec Each Banded Lat Stretch
