2 Rounds
8 PVC Pass Throughs
8 Tempo PVC Overhead Squats
8 PVC good mornings
:20 row
Then..
Snatch warm up
Then..
Every 1:00 Seconds x 8 Sets
2 Power snatch
Build in weight for the Power Snatch. They do not need to be Tng , they can be singles but the goal is to reset and pull, not to rest between reps!
Then…
4:00 work / 1:00 rest x 5 rounds: (24:00 )
3 Devils press
12/9 Cal Echo Bike
3 devils press
amrap: in remaining 4:00
3 strict pull-ups
5 Push-ups
7 Air squats
Pick up where you left off each round so score is total rounds and reps !
4:00 work / 1:00 rest x 5 rounds: (24:00 )
3 Devils press
12/9 Cal Echo Bike
3 devils press
amrap: in remaining 4:00
3 strict pull-ups
5 Push-ups
7 Air squats
Complete 3/12/3 then in the remaining 4:00 amrap of 3/5/7. Rest 1:00.