Movement Prep:
4 KB Arm Bar (Right)
4 KB Arm Bar (Left)
4 Pole Squats

Warm-up:
2 Rounds

  • 250 m Row
  • 10 Russian Lunge w/ PVC Overhead
  • 8 Burpees
  • 6 See Saw to Vertical Jump
  • 4 Pass-throughs
  • 2 Inchworm Complex
  • Barbell Complex #2

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Workout:
18 Min EMOTM

  • 1 Snatch, 1 Hang Snatch, 1 Overhead Squat

**Start Light and Increase to AHAP