Warm Up
2 Rounds: 10 PVC Pass Through Lunge -10 Scap Pull-Ups -10 Alt. Squat Thoracic Rotation
Short Rest
2 Rounds: 5 PVC Push Jerk Pause in “Catch” -5 PVC OHS -10 Kip Swings
Workout
Emom x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round.
End Of The Wod
3 Sets :
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks