1. Movement Prep/Activation
Crossover Symmetry or Banded 7's Warm Up
-into-
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose + Box Jump
5 Pause Bench Press (empty bar-build across sets)
5 PVC Muscle Snatch

2. Strength
Pause Bench Press and High Box Jumps

3. Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Burpee Box Jump Overs

EMOM 20

Min 1: 25 Squats

Min 2: 25 Russian Twists (20/14)

Min 3: AMRAP DU's

Min 4: Rest

6 Min CAP per Set

RX
3 rounds
8 Burpee Box Jump Overs (20/16)
8 Power Snatches (115/80)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (20/16)
24 Power Snatches (75/55)

RX+
24/20in Box

135/95lb Power Snatch (1st)

95/65lb Power Snatch (2nd)
 

Scaling Options:
Lower Box - Up/Downs

Lighter Snatch - DB Snatch

6 Min CAP per Set

3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)