WODScreen

WARM UP

2 Rounds
60s Machine
10 alt. Overhead Lunges + Side Bend
5/5 Spider Man Lunge + Rotation

– into –

20 PVC Pass Through
20 PVC Good Mornings

4 x 3/3

– Rest 1:00 btw. Sets –

GOAL: Power Endurance & Stamina

Workout Prep

5 Snatch Deadlifts
5 Dip Snatch High Pulls
5 Dip Power Snatch
5 Hang Power Snatch
5 Power Snatch

RX

Every 3:00 x 7
500m row/ski / 400m run / 1000m Bike
3 Power Snatch (60kg / 42.5kg)

Intermediate / RX Master

Every 3:00 x 7
500m row/ski / 400m run / 1000m Bike
3 Power Snatch (52.5kg / 35kg)

EMOM 10
# AMRAP 30s, choose a weak movement to work on (HSW, Toes to Bar, Pull Ups, Double Unders)