Tuesday

Warm-up
Warm-up
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)
3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength
Hang Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout
Metcon
"DOUBLE AMRAP"

AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)