Warm-up

• 1:00 Bike –then– 2 Rounds
  • 0:30 HS Hold
  • 10 Air Squats
  • 0:30 Lat Stretch
  • 10 Kip Swings
  • 5 Ring Rows
• –then– 1:00 Run/Row
• Barbell Warm Up:
  • 3 High Hang Power Snatches
  • 3 Hang Power Snatches
  • 3 Low Hang Power Snatches
  • 3 High Hang Squat Snatches
  • 3 Hang Squat Snatches
  • 3 Low Hang Squat Snatches

STRENGTH

• Snatch 1×3 at 70% 1RM
• Snatch 1×3 at 75% 1RM
• Snatch 1×2 at 80% 1RM
• Snatch 1×2 at 80% 1RM
• Snatch 1×2 at 80% 1RM
• Rest 1:30 between sets.

METCON

• 3 rounds for time of:
  • 10 Muscle-ups
  • 20 Toes-to-bars
  • 30/24 Row Calories
  • Rest 3 mins

Rest 3 mins OR go 1:1 with a partner. Scaling Options: Scale to a good set of muscle ups that you can do in 2 sets! If you don’t have ring muscle ups perform 10 Pull Ups + 10 Push Ups instead of muscle ups. If you have a bar but not a ring you could work on 10 high kip swings getting the rings to your hips. Scale TTB to knee to elbows or v-ups. Time Cap: 25 mins