Warm-Up:

Starting at your “wall ball” station:

Lunge + Stretch down, Inch Worm + Stretch back, 10 Wall Ball Push Press

High Knees down, Broad Jump back, Butt Kicks down, Bunny Hops back, 10 Wall Ball Bear Hug Squats

Run down and back, 5 Scap Pull-Ups, Run down and back, 5 Kips, Run down and back, 5 Hanging Knee Raises, 10 Wall Balls

Workout:

7 Rounds

3 Minute AMRAP of-

150m Run / 10 Wall Balls / 10 Toes to Bar

Max Effort Power Snatches in remaining time each round

1 minute rest between rounds

Track total reps of Snatch completed over all 7 rounds

Please don’t drop barbells with smaller weights on them from overhead.

Wall Balls should be unbroken, Toes to Bar ideally in sets of 3-5 reps, and Snatches should be linked together in sets of at least 5-7 reps at a time (75/45lbs?).

At-Home Version:

7 Rounds

3 Minute AMRAP of-

150m Run / 10 PVC or Dumbbell Thrusters / 10 V-Ups (or 1/2 V-Ups)

Max Effort Alternating Dumbbell Snatches in remaining time each round

1 minute rest between rounds

Track total reps of Snatch completed over all 7 rounds