2 Minutes on a machine
15 PVC pass thrus
10 Kettlebell Swings (light)
EMOM FOR 10 minutes
*These can be touch and go or singles! I want you to focus on finding your hips and catching the bar with your feet under your shoulders. Pick a weight around 70% of your 1RM snatch. You can add weight as you go if you feel good!
Every 3 Minutes for 15 Minutes:
10 Dumbbell Bench Press(35/55) (50/70)
15 Russian Kettlebell Swings (53/70)
20 Pull Ups
*The goal is to get your round done and get a little bit of rest before the next round. The bench press and the kettlebell swings should be unbroken.
20 Pull Ups -20Banded Pull Ups -20 Jumping Pull Ups or Inverted Rows
Bench and swing-lighter loads