A. GENERAL (6:00)
3 rounds
40 Single unders
25' Samsons stretch lunges
25' Inchworm walks
B. MOBILITY / ACTIVATION (1:00)
PVC or Band pass throughs
10-15 reps

C. SPECIFIC
PVC/Empty bar Overhead squat
Go over points of performance
- 5 reps with focus on initiating the squat with hips (KEEP TOES DOWN!)
- 5 reps on bar position (above the traps)
- 5 reps on depth

C. SPECIFIC (CNT’D)
Power Snatch (focus on cycling)
5 Power Snatch, return bar to hip
5 Power Snatch, pause above the knees in return
5 Power Snatch

EMOM 30 minutes
1- 60 Double unders
2- 15 Overhead squats @ 95/65 lbs
3- Machine
4- 15 Power Snatch @ 95/65 lbs

Machine:
15/12 Cal Row or Ski
12/10 Cal Assault Bike
10/8 Cal Fan Bike

Score: Checkmark
TC: 30 minutes
KG: 43/30

Scaling Options
Beginner
1- 60 Single unders
2- 10 Overhead squats @ 45/35 lbs
3- 40 sec Machine
4- 10 Power Snatch @ 45/35 lbs

Intermediate
1- 30-60 Double unders
2- 15 Overhead squats @ 75/55 lbs
3- Machine
4- 15 Power Snatch @ 75/55 lbs

3 sets
15/15 Clam Raise
30sec Star Plank hold per side

Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner
10/10 Clamshells
30 sec Side plank on elbows

Intermediate
Reduce reps if needed

5 sets of 30 seconds on, 30 seconds off
Gorilla Row, moderate to light