3 SETS FOR QUALITY
5 Inch Worms w/ Push-Up
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.

4 SETS*
2 Reps of the Complex...

1 Snatch Pull
+
1 Hang Power Snatch

*All working sets should be Mod-Heavy...about 75-80% of 1RM Snatch. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

IN TEAMS OF 2...

AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Partner Sit-ups with a Med-Ball.
**Partner 1 Works on the Burpees and Push-Ups while P2 performs the KBS. 1 Round = Both partners performing all the reps. The KB may not touch the floor. If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)