Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2

10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.

Strength

Snatch

Build to a Heavy 3 Rep in 20 Minutes

Single Snatch ~ Rest 2-3 Minutes

WOD

6 Rounds For Time ~ 15 Minute Time Cap

COMPETITIVE

5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds

PERFORMANCE

5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds

LIFESTYLE

5 Pike Push-up
8 Db Push Press
Rest 60 Seconds