Warm Up
Jumprope 3 minutes
Then 2 Rounds w/PVC of:
- Dislocate x 10
- Hang Muscle Snatch x 10
- OHS x 10
Workout of the Day
A. 3 Sets
- A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds
B. 3 Sets
- B1: Wall Walk x 2-3 OR HSPU x 5-8 – Rest 30 seconds
- B2: Farmers Carry x 60m (Heavy) – Rest 30 seconds
C. EMOM for 15 (5 Sets)
- Min 1 – Hang Power Snatch x 3 TnG (@ 50-60% of Snatch 1RM + Double Under x 20
- Min 2 – TTB x 8-12
- Min 3 – Burpee x 12-15
