WARM-UP
2 ROUNDS
100m Row
10 PVC Pass Thrus
10 Alt Groiners
10 Bootstrappers
Into…
3 ROUNDS
5/5 Single Arm DB Strict Press
5/5 Single Arm DB OH Reverse Lunge
STRENGTH
5 SETS
1 Snatch Deadlift
+
2 Hang Squat Snatch
+
1 Snatch
*Loading stays Moderate (65-70%) across all Sets.
(Score is Weight)
BENCHMARK WORKOUT
“SWITCHEROO”
AMRAP x 15 MINUTES
20 Alt. DB Snatch (50/35/20)
20 Single DB Suitcase Lunge*
250/200m Row
*Switch hands after 10 Lunges.
(Score is Rounds + Reps)
No dropping the bar between the Hang Squat Snatch and Snatch in the Strength! In the Workout, hold onto the DB from Alt DB Snatch to the Suitcase Lunge!