At Firewall Workout:

Build up for 15 minutes:
Hang Power Snatch x 3

For Time:
21-18-15-12-9
Power Snatch (75,55)
Hollow Rocks x2

At Home Workout:

EMOM x 16:
Minute 1 – :40 Right Arm Renegade Row Hold
Minute 2 – :40 Left Arm Renegade Row Hold
Minute 3 – :50 Right Leg Tempo Single Leg RDL (:05 descent)
Minute 4 – :50 Left Leg Tempo Single Leg RDL (:05 descent)

For Time:
20-18-16-14-12-10
Alternating DB Snatches
Hollow Rocks

Goal: <8:00
CAP: 12:00
STIM: This is a fast workout where there really shouldn’t be much rest during transitions. Keep the chest up with a flat back on the snatches. Pick a hollow rock option you can maintain the duration of the workout while remaining unbroken.