Warm-up (No Measure)
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge
Into…
2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold
Workout – Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.
(Score is Rounds + Reps)
Cool Down – Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
(No Measure)
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