MOBILITY & WARM UP
Males – 21-15-9: Cal. Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch
SKILLS & SPECIFIC WARM UP
Snatch Warm Up – Squat Sntach
CONDITIONING
” NEVER STOP”
EMOM 20′:
ODD: Snatch exercises*
EVEN: 15/12 cal row
*round 1-3: 8 Power Snatch #43/35
round 5-7: 6 Squat Snatch #43/35
round 9-11: 8 Power Snatch #43/35
round 13-15: 6 Squat Snatch #43/35
1’Min rest every 4′