Warm-up

• 1:00 Row or Ski –then–
• 2 Rounds
  • 5 Scap Pull Ups / Strict Pull Ups
  • 7 KB Swings @53/35lbs
  • 9 KB Single Leg Deadlifts (each leg)
  • 0:30 Plank Hold
• –then–
  • 10 PVC Pass Throughs
  • 10 Good Mornings
• Barbell Warm Up: (empty BB) 2 Sets
  • 5 Snatch Pulls
  • 5 High Hang Power Snatches
  • 5 Low Hang Power Snatches

Strength

• 3 Power Snatches, pick load
• Every 1 min for 10 mins.

70-80% 1RM Singles or touch and go with good form, practicing on moving some moderately heavy load for some reps today.

METCON

• 5 rounds for time of:
  • 21 Deadlifts, 135/95 lbs
  • 15 Bar Facing Burpees
  • 9 Bar Muscle-ups
  • Rest 2 mins

You may complete in teams of 2, alternate rounds, 5 rounds each. Looking for good sprints with a bit of high skill at the end. Scaling Options: Deadlift weight should be light so keep these fast and unbroken. Sub 9 Pull Ups instead of BMUs if needed. If you can do bar muscle ups but 9 is too much pick a number that you can hold unbroken or than doesn’t take you more than 30-45 seconds to complete.