WARM UP

POWER SNATCH

5 sets on 3:00, must be performed touch n go

• 10 power snatches *start the set of 10 around 55% of 1RM and build throughout sets
• 8 power snatches
• 6 power snatches
• 4 power snatches
• 2 power snatches

“FLOOR PLAN”

For Time, 10 min time cap

• 45/30 calorie row
• 30 box jump overs (24″/20″)
• 15 power snatches RX 115/85 Scaled 95/65

***Additional Work***

Deficit Snatch Pull

6 sets on 2:30, 6-5-4-3-2-1, start set of 6 @ 100% of 1RM Snatch and build

Core Cashout

8 Rounds

• 20s GHD Sit Up Hold
• 10s Rest

rest 1 min, directly into…

8 rounds

• 20s Hip Extension Hold
• 10s rest

rest 1 min, directly into…

8 rounds

• 20s right side plank
• 10s rest

rest 1 min, directly into…

8 rounds

• 20s left side plank
• 10s rest