I. Warm-up

Death by burpees (Yay?)
Max time is 10 minutes, and you’ll be doing 2x the round you are on. For example:
Round 1 = 2 burpees
Round 2 = 4 burpees
Round 3 = 6 burpees

and so on for 10 rounds, or until you can’t hit the target burpees. During the early rounds warm-up up your shoulders for the snatches with a PVC pipe, and do any other stretching you need during your rest.

II. Strength

Barbell Cycling – EMOM 10
1 x 3-position power snatch @ 60% of your 1RM power snatch. Refrain from putting the bar down between reps. Between rounds is okay.

The FOCUS today is getting the pull to the hip.


For time:
70-60-50-40-30-20-10 Double unders
7-6-5-4-3-2-1 Dumbbell snatches (50/30#)

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