1 Slow Deadlift +1 Pause Hang Power Snatch +1 Power Snatch + 1 Overhead Squat @5.5 RPE
1 Slow Deadlift +1 Pause Hang Power Snatch +1 Power Snatch + 1 Overhead Squat @6 RPE
1 Slow Deadlift +1 Pause Hang Power Snatch +1 Power Snatch + 1 Overhead Squat @6.5 RPE
1 Slow Deadlift +1 Pause Hang Power Snatch +1 Power Snatch + 1 Overhead Squat @7 RPE
1 Slow Deadlift +1 Pause Hang Power Snatch +1 Power Snatch + 1 Overhead Squat @7.5 RPE
Pause Hang Snatch: Pause in receive for 3 seconds
**Do a set every 2 mins
2 sets
Echo Bike
40 sec easy, 20 sec mod, 10 sec Fast
-rest 20 sec b/t sets
Row: 40 sec easy, 20 sec mod, 10 sec Fast
Amrap 7 Minutes
30/24 Cal Echo Bike (or 200 Double Unders)
Max Cal Row
-rest 3:00-
Amrap 7 MInutes
50/40 Cal Row
Max Cal Assault Bike (Or burpee over rower)
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
1 minute Quad Smash (each side)
Banded 7’s
Crossover Symmetry
Burgner Warm Up (Snatch)