WARM-UP
- Banded Shoulders
- Banded Glutes into- 3 sets:
- 5 Snatch Grip Deadlifts
- 5 Muscle Snatch
- 5 Snatch Push Press
- 5 Overhead Squats
- 5 Squat Snatch
* perform with a PVC pipe or empty bar
STRENGTH
- 1RM Squat Snatch 10-15 minutes
* rest as needed between lifts *
WORKOUT PREP
- 2 sets:
- 100m Row
- 10 Air Squats
FIRE
- For time (15min cap)
- 1000/850m Row
- 100 Air Squats
- 1000/850m Row
WATER
-850/700m
-85 squats
EARTH
-500/400m
-50 squats