Movement Prep: 2 Rounds of...

  • 30 Sec. Hollow Hold
  • 30 Sec. Arch Hold
  • 30 Sec. Contralateral Dead Bug
  • 30 Sec. Kip Swings  

Warm-up: 2 Rounds off

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row  

Skill: Split Snatch  

Workout:

12 Min AMRAP

  • 3 Split Snatches (95/65)
  • 6 Overhead Lunges (95/65)
  • 9 Ring Rows
  • 12 Lateral Bar Hops

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