WARMUP
## 30 Seconds
Easy Row
PVC Pass Throughs
Child’s Pose
## 20 Seconds
Moderate Row
PVC Lat Stretch
Wrist Stretch
## 10 Seconds
Faster Row
PVC Overhead Squats
Table Top Stretch
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## ROPE CLIMBS
### Movement Prep
10 Second Dead Hang
5 Hanging Foot Locks
1 Rope Climbs
### Movement Subs
Reduce Reps
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Chest
4 Kipping Pull-ups + 4 Knees to Chest
## POWER SNATCHES
### Movement Prep
5 Jump Shrugs (Straight Arms)
5 High Pulls
5 Power Snatches
*Build to Workout Weights*”
WOD
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row
