Warm Up
Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Dead Hang
Scap Pull Up
Kip Swing
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Empty Bar Snatch Drop
3 Reps: Box Step Up
3 Reps: Box Jumps
3 Reps: Hanging Knee or Leg Raises
3 Reps: Toes to Bar
Strength
Power Snatches
Sets X Reps: 5 Sets X 2 Reps @ 78% 1 Rep Max / E2MOM
Overhead Squat
Sets X Reps: 3 Sets X 3 Reps / E1.5MOM
WOD
For Time
21-15-9
COMPETITIVE
Toes to Bar
Box Jump Overs (24/20)
*Starting With and Every Minute 2 Double Db Devil Press (35/25)
PERFORMANCE
Hanging Leg Raises
Box Jump or Step Overs (24/20)
*Starting With and Every Minute 2 Double Db Devil Press (25/15)
LIFESTYLE
Hanging or Lying Knee Raises
Box Step Overs or Plate Jump Overs
*Starting With and Every Minute 2 Double Db Devil Press
Stimulus: This Workout Consists of 2 Quick Power Movements, Cycle Them Fast Because Your Rhythm Will Be Disrupted Every 1.5 Minutes. Don’t Let That Disruption Get in Your Head and Pick Right Back Up Where You Left Off.