Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
5 Overhead Squat
5 Hang Power Snatch With the Empty Bar
5 Hang Power Snatch With a Light Load
5 Burpees
5 Box Jump Overs
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
WOD
AMRAP 12 Minutes
COMPETITIVE
10 Snatches (95/65)
15 Burpee Box Jump Overs (24/20)
Add 2 Snatches Every Round.
PERFORMANCE
10 Snatches (75/55)
15 Burpee Box Jump Overs or Step Overs (24/20)
Add 2 Snatches Every Round.
LIFESTYLE
10 Snatches
15 Elevated Burpee Step Overs
Add 2 Snatches Every Round.
Stimulus: This Is a Power Endurance Workout. Taking Breaks Is Expected, Try to Keep Them Short.