1 ROUND

100m Jog

10 PVC Pass Throughs

10 Bird Dogs

10 Scap Pull-Ups

Into…

1 ROUND

100m Jog

10 Snatch Grip BTN Push Press (PVC or BB)

10 Dead Bugs

10 Kip Swings

Into…

1 ROUND

100m Run

10 Hang Muscle Snatch (PVC or BB)

10 Sit-Ups

5 Dynamic Kips

5-7 Power Snatches*

1-3 Gymnastic Pulls**

*Start with an empty bar, and build to slightly past workout weight.

**Gymnastics Options:

Up-Down Pull-Ups

Chest to Bars

Bar Muscle-Ups

(No Measure)

20 Power Snatch (75/55)(65/45)

40 Sit-Ups

10 Up-Down Pull-Ups*

*RX+ complete 10 Bar Muscle-Ups for UDPU's

(Score is Time)

Foam Roll Lats

(No Measure)