3 SETS
10 PVC PIPE PASSOVER
8 OHS
(PVC PIPE)

Into…

3 SETS
100m Jog*
5 Inch Worm + Push-Up
20 Pike Shoulder Taps

*Focus on Shoulders back & down away from the ears, arms relaxed.

SNATCH WARM UP --- LISTEN TO COACH :)

COMPLEX

1 FULL SQUAT
1 HIGH HANG SNATCH
1 OHS

EVERY 90'S BUILD FOR 4 ROUNDS, HOLD FOR 4 ROUNDS

LAST 4 ROUNDS ARE SCORED

EVERY 3 Minutes

5 POWER Snatch
400/300 Row - 800/600 Bike
Max Double under in remaining time

5 POWER Snatch
400/300 Row
Max Burpees to target

5 POWER Snatch
400/300 Row
Max Box Overs

REST 1 MINUTE between sets

TOTAL REPS  1 meter = 1 rep

3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Bent Over Rows

-Rest 1:30 b/t Sets-

THEN accumulate 300 Hollow rocks and superman pulses
(No Measure)