EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
WARM-UP:
*Active Stretch
*400m Run
-then:
4 Rounds -
*10 x Power Jack
*10 x Plank Jack
-then:
*PVC Pass Thru
*PVC OHS
*Burgener Warm-Up for Snatch
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MAIN SET:
30 Minute AMRAP -
*1 x Squat Snatch (a: 135/95, i: 95/65, b: 65/35)
*2 x DB Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
*3 ea. x Pistol
(Goal: 30+ Rounds)
FINISHER:
5 min. AMRAP -
*10 Unbroken Reps of Grasshopper (R and L = 1 rep)(Rx = shin touches forearm)
SCORE = Total Successfully Completed Rounds
(Goal: 10+ Rounds)
Partner FINISHER:
*2000m Row (share the work in any manner; 1 works at a time)
-Non-Rowing Partner must Wall Sit for duration that partner rows
-Must SWITCH duties if wall-sitting partner breaks
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