2 ROUNDS
10 Toe Touch Jumping Jacks
10 Shoulder Taps + 5 Push-Ups
8 PVC Pass Through
6 Groiner + Twist
Into…
1 ROUND
5 PVC Hang Muscle Snatch
5 PVC Back Squat
5 Kip Swings
5 Ring Rows
Into…
1 ROUND
5 PVC Snatch Grip Push Jerk
5 PVC OHS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
(Score is Weight)
Muscle-ups
Squat snatches
135lb/95lb
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
KG BB: (42.5/30)
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
(Score is Time)
KG BB: (60/42.5)