Warm Up:
2 Rounds: with a light DB
5/5 High Pulls with 3 second negative
5/5 Strict Press with a 3 seconds negative
:15 second passive hang from rings/bars (pronated/supinated)
2 Rounds: with PVC Pipe
10 Supinated pass-throughs
5/5 Around the worlds
5/5 Staggered stance good mornings
10 PVC Power snatches (Power/second)
Arch and Hollow Drills:
Alternating Tabata x 4 minutes (hold the PVC pipe for an extra challenge)
:20 second Hollow Hold, :10 seconds rest
:20 second arch hold, :10 second rest
Workout:
For Time… 9 Min Cap
15-12-9
Chest 2 Bar
Power Snatch
-OR-
15-12-9
Ring Row/DB Deadlift
Power Snatch
-OR-
9-7-5
Bar Muscle Up
15-12-9
Power Snatch