WARM-UP

AMRAP x 6:00
15 Jumping Jacks
10 Groiners
10 Arm Circles (Front/Back)
10 PVC OH Squats (Holding PVC on Palms)
5 Broad Jumps

EXTENDED WARM-UP
3 SETS
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

WORKOUT
EMOM x 15 MINUTES
MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 — 25 Sit-ups
MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.