AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

AMRAP x 18 MINUTES
16 Shoulder to Overhead (115/75)|(75/55)
250/200m Row
8 Power Snatch
500/400m Row

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

IN TEAMS OF 2...

AMRAP x 20 MINUTES
8 Shoulder to Overhead (115/75)|(75/55)
8 Power Snatch
8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

(Score is Meters)

KG BB: (50/35)|(35/25)

FOR RECOVERY
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Banded Face Pulls
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Band Pull Aparts

(No Measure)