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Sun 9th August




WARM UP


1 ROUND

  • 2:00 Bike

  • 10 PVC Pass Thrus

  • 10 Step-ups

  • 10 PVC Behind the Neck Strict Press

  • 10 Step-ups

Into...


1 ROUND

  • 10 PVC Pass Throughs

  • 5 Sots Press

  • 10 Over Head Squats




STRENGTH


3 SETS FOR QUALITY

  • :45 Suitcase Step-up (15/10)

  • :45 DB Front Rack Hold

- Rest as Needed b/t Sets-


(No Measure)



WORKOUT


EMOM x 18 MINUTES

  • MIN 1 - 5-7 Reps of Hang Power Snatch*

  • MIN 2 - :45 Box Jump + Step Down (24/20)

  • MIN 3 - :45 Hollow or Tuck Hold

*Build each round. Keep weight light-moderate.


Score is Load)




COOLDOWN


2 SETS

  • 1:00 Scorpion Stretch (L)

  • 1:00 Scorpion Stretch (R)

  • 1:00 Cobra Stretch

  • 1:00 Child's Pose

-Rest as Needed b/t Sets-


(No Measure)


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