WARMUP
## 30 Seconds
Easy Bike
Hollow Hold
PVC Pass Throughs
Moderate Bike
Arch Hold
PVC Overhead Squats
Faster Bike
Inchworm to Push-up
PVC V-Ups
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
5 Toes to Bar
### Movement Subs
* Reduce Reps
* Knees to Elbow / Chest / Waist
* Feet as High as Possible (While Maintaining Rhythm)
## HANG POWER SNATCH
### Movement Prep
5 High Hang High Pulls (From Pockets)
5 Hang High Pulls (From 1 Inch Above Knee)
5 Hang Power Snatches
WOD
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
