Tuesday

Warm-up
Warm-up
3 SETS (7:00 CAP)
8 Behind the Neck Press
:20 Overhead Hold
6 Up-Down Step-Ups
:20 Tall Plank
8 Tuck-Ups

Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…

1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)
4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press