WODScreen

WARM UP

AMRAP 5
12 Air Squats
6-12 No Push up Burpees
12 Reverse Lunges + Side Bend with Band / PVC
12 Plank to Down Dogs
12 Band / PVC Pass Throughs

-into- 

45sec Lat Stretch Against Rig/ Wall

STRENGTH

Prep:
Snatch, Focus on Finishing Extension
– 5 Behind the neck Snatch Grip Push Press:
– 5 Hang Muscle Snatch
– 5 Tall Snatch, Heels off ground*
– 5 Hang Power Snatch, Pause in Tall Position
– 5 Low Hang Squat Snatch, Pause in Tall Position

– into –

EMOM 8
2 Power Snatch
1 Squat Snatch

*Add weight every minute, working up to a heavy set for the day.

WORKOUT

Workout Prep

Pull ups
– 2 x 4 Beat Swings
– 2 x 2-4 Half Pull up, focus on Push away / 2 x 4 Ring Rows
– 2 x 2 Pull ups / Jumping Pull ups / Ring Rows

—

Box Jumps
– 2 x 4 Hops + 1 Jump, Step Down
– 4 Box Jumps, Step Down (jumping as high as possible)

RX / Intermediate / RX Master

FOR TIME
5 Rounds
15 Box Jumps, Step Down @ 24/20″
12 Pull Ups

(TC: 10min)

EXTRA

Hollow Body Hold
5 x 0:30-0:45, Rest as needed