1 ROUND
5 Inch Worms
5/5 Groiner Twists
10 Cossack Squats
20 PVC Pass Throughs
into…
10 Up Downs
6 PVC Hang Muscle Snatch
6 PVC Snatch Grip Push Jerks
6 PVC Overhead Squat
6 Burpees
3 PVC Snatch Deadlift
3 PVC Hang Power Snatch
3 PVC Overhead Squat
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
(Score is Weight)
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining...
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
(Score is Total Reps)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)