Warm Up
3 rounds
10 alt v-ups (each side)
3 muscle snatch
3 back-rack push press (snatch grip)
3 back squats
3 overhead squats
3 squat snatch
-into workout prep-
3 rounds
R1:
3 Squat Snatch @70% of workout weight
10 Kips
R2:
2 Squat Snatch @80% of workout weight
10 Knee to Chest
R3:
1 Squat Snatch @90% of workout weight
5 Toes to Bar
3 rounds
10 alt v-ups (each side)
3 muscle snatch
3 back-rack push press (snatch grip)
3 back squats
3 overhead squats
3 squat snatch
-into workout prep-
3 rounds
R1:
3 Squat Snatch @70% of workout weight
10 Kips
R2:
2 Squat Snatch @80% of workout weight
10 Knee to Chest
R3:
1 Squat Snatch @90% of workout weight
5 Toes to Bar
Jungle Book
7 rounds
3 Squat Snatch (165/115)
12 Toes to Bar
– 15 minute time cap –
10 Minutes to a Heavy Single
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
Accessory
3 sets
1 minute Handstand Hold
15 Hip Extensions
12 Russian Plate Twist (each side)
Jungle Book
5 rounds
5 Med ball cleans
15 sit-ups
– 15 minute time cap –
