WARM-UP
EMOM x 4 MINUTES
MIN 1 - :45 Deadbugs
MIN 2 - :45 Inch Worms + Push-Up
Into ...
EMOM x 4 MINUTES
MIN 1 - :45 Scap Pull-Ups
MIN 2 - :45 Hollow Body Hold
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - 5-7 Hollow Body Strict Pull-Ups
MIN 2 - 5 TNG Power Snatches*
*Start moderate, build to moderate-heavy. All sets unbroken.
(Score is Weight)
WORKOUT
FOR TIME 21-15-9
Power Snatch (40/30)
Pull-Ups
(Score is Time)
COOL DOWN
FOR RECOVERY
200m Walk Nasal Breathing Only
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
(No Measure)