Warm Up
2 ROUNDS
250/200m Row
:30 Tuck Hold + 10 Alt. Deadbugs
5/5 PVC Pass Thrus
10 Bodyweight Good Mornings
Into
2 ROUNDS
250/200m Row
10 Strict Sit-Ups*
5/5 PVC Around the Worlds
5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip
*Switch to regular Sit-Ups (using the arms) in the 2nd round*
Skill
EMOM x 5 MINUTES*
5 Tempo Snatch Grip Deadlifts (2121)
-Rest 2:00 b/t EMOMs
EMOM x 5 MINUTES*
3 Hang Power Snatch
*Keep Snatch Grip Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch.
Partner Workoutt In Teams OF 2
FOR TIME
3500/2750m Row*
*Alternate every 250m Row.
*P1 completes 250m Row while 2 completes AMRAP 12 Sit-Ups + 6 Hang Power Snatch .
Switch until Row is complete. Pick up where P2 left off on AMRAP.