Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
30-Second Dead Hang

Strength

Plank

EMOM x 4 Rounds x 30 Seconds

WOD

4 Rounds

COMPETITIVE

20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)

PERFORMANCE

17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)

LIFESTYLE

15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch