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Wed 2nd September




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)

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