"RED HANDED"

  • 0:30 Active Spiderman
  • 0:30 Push Up to Downdog
  • 0:30 Child’s Pose (hands L, R, C)
  • 0:30 PVC Pass Throughs
  • 0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)
  • 0:30 PVC Snatch Grip Deadlifts

PART 1: POWER SNATCH COMPLEX 
Build to A Heavy Power Snatch Complex

  • 1 High Hang Power Snatch
  • 1 Hang Power Snatch (above the knee)
  • 1 Power Snatch (floor)

    *Score = Heaviest Load

 

PART 2: "RED HANDED"
AMRAP 9:

  • 3 Hang Power Snatches (34/25)
  • 3 Burpee Pull-ups
  • 6 Hang Power Snatches (34/25)
  • 6 Burpee Pull-ups
  • 9 Hang Power Snatches (34/25)
  • 9 Burpee Pull-ups
    ...
    [Add 3 Reps Per Round]

    [Kilos = ]

    *Score = Rounds + Reps
    Example Score: if an athlete completes the round of 12's and 3 Hang Power Snatches into the round of 15's, their score would be 12+3

COOLDOWN 

MOBILITY

  • 1:00 Pigeon Pose (each side)

  • 1:00 Straddle Stretch

 

ACCESSORY

AMRAP 12:

  • Max Strict Pull Ups

On the Minute [Starting @ 0:00]:

  • 10 Weighted sit ups OR GHD Sit-ups