Monday PVX: Chalk it up

Warm up:

A) 3:00 Easy Echo Bike + 3:00 Easy Ski (0:10 burst at start of each minute)

B) 1 Round:100ft Per Arm Single-arm Overhead Carry20 Hanging Scap Retractions

10 Diver Bomber Push-ups

10 Burpee Pull-ups

C) Skill Practice:

Practice for 5 minutes total:- Freestanding Handstand Hold/Wall hold

Power snatch:

For Total Load: 15-12-9

Unbroken Power Snatches

Rest 2 Minutes Between Sets

"Chalk it up"

5 Rounds For Time:

15 Power Snatches 75 / 55 lb

30/22 cals

3 Rope Climbs (15ft.)

30/20 cals

Time Cap: 25 Minutes

Extra core work:

6 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest