Tuesday
Warm-up
Warm-up
1 ROUND
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches
Into…
2-3 ROUNDS (Time Permitting)
30 Single Unders*
10 PVC Pass Thrus
10 Alt. Piked Shoulder Taps
8 Jumping Air Squats**
*R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders.
**R2 & R3 complete 8 Tall Jumps.
Strength
Metcon (Weight)
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.
(Score is Weight)
Hang Power Snatch (2-2-2-2-2)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
2 Hang Power Snatch*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)