Warm-up (No Measure)
AMRAP x 5 MINUTES
8 PVC Pass Throughs w/ Lunge
8 PVC Overhead Squats
8 PVC Back Squat Jumps
4/4 PVC Around the Worlds
Extended Warm-up – Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)
Min 2 – :40 Run, Bike, Row or Ski
(No Measure)
Workout – Metcon (Weight)
FOR WEIGHT
12-10-8-6
Hang Power Snatch*
*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.
(Score is Weight)
Finisher – Metcon (No Measure)
5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World
(No Measure)
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