Warm-up
5:00 Echo Bike increasing pace (easy to moderate)
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight on the power snatch
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
EMOM 6 @ increasing pace
1) 12/8 (cal) Echo bike
2) 4-8 Toes-to-bars + 1 Power snatch @ workout weight