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STRENGTH

3: Snatch Balance (6 E2MOM x 3-3-3)

3: Squat Snatch (6 E2MOM x 3-3-3)

Rest 4 min

2019 Age Group Workout #5 (Time)

30 Snatches

30 Strict Handstand Push Ups

*6 min time cap. Add :01 for every rep not completed

RX- 135/95

RX+- Same

M1- 95/65 Box HSPU

M2- 65/45 Strict DB Press

FINISHER

3 RFT WSU FK HR (No Measure)

3 Rounds

20 Strict Weighted Sit-Ups

25 x 4-Count Flutter Kicks

:30 Hollow Rock Hold

Not for Score

You choose bumper for weighted sit ups

You can anchor feet if needed

*4 count- left/right/left/right = 1

OPTIONAL ENDURANCE

OPT END – 1 mi Run 1 mi Run (2 Rounds for time)

1 Mile Run

Rest 5 min

1 Mile Run

Try to beat first time on the 2nd mile

OPT END – 100 Burpees on Plate (Time)

100 burpee plate jumps for time.