Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man lunge 30’

Inchworm 30’

10 PVC Pass thrus


Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, high hang power snatch, hang power snatch


For Time:

6 – 12 – 18 – 12 – 6*

Hang Power Snatch (115/80)

*400m Run after every round

Video courtesy of ZOAR Fitness. Key to hitting a good time on this WOD will be cycling the Hang Power Snatches.

Scaling Options:

Run -> 500M Row ea round

Bar weight -> 95/65 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side


Pigeon Pose – 1 Min per side

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