7:00 Build Flow
0:00–3:00 Easy Bike
3:00–5:00
2 rounds
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
5:00–10:00
3 Rounds
5 Hanging Knee Raises
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squats
2 Burpee Over Bar
-Start with a PVC and progress into an empty barbell through rounds 2-3
3 Power Snatch (singles) @ 70% OR RPE 6-7
into
Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8)
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)
(KG conv: 35/25)
Time cap: 15mins
AFFILIATE COMPETE:
40 Toes to Bar
40 Overhead Squats (75/55)
40 Lateral Burpee Over Bar
-Rest 3:00-
40 Lateral Burpee Over Bar
40 Overhead Squats (75/55)
40 Toes to Bar
(KG conv: 35/25)
**INDEPENDENCE (Intermediate):**
25 Toes to Bar
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Bar
(KG conv: 30/20)