Warm up

10 pvc/broomstick pass throughs

10 pvc/broomsticks around the worlds

10 pvc/ broomstick overhead squats

10 hang to actives/ hollow body

5 barbell hang muscle snatch

10 kip swings/ hollow rocks

5 barbell snatch grip behind the head push press

5 Kipling knee tucks hollow body knee tucks

5 bar bell hang power snatch

5 toes to bar / v ups

Build up to the ohs weight 3 toes to bar or v ups every time you change weight

“Death by Overhead Squat 75/55

Rest 5-10 minutes

Death by Toe-to-bar (sub V-up)

In minute 1, do 1 rep. In minute 2, do 2 reps. … Stop when you can’t complete the work in a minute (i.e. you get 13OHS in minute 14). Cap at 20 minutes even if you haven’t failed.”

No Equipment

warm up is the same as above just use your broomstick

“Death by Air Squat or broomstick overhead squat (go up 2 each round, so 2,4,6.. instead of 1,2,3..)

rest 5-10 minutes

Death by V-up

In minute 1, do 1 rep. In minute 2, do 2 reps. … Stop when you can’t complete the work in a minute (i.e. you get 13 V-up in minute 14). Cap at 20 minutes even if you haven’t failed.”