Warm-up

• 3:00 Machine (bike, row, ski)
• 2 Rounds
  • 10 PVC OH Squats
  • 10 Push Ups
  • 10 Scap Pull Ups (arms straight just engage lats)
  • 10 PVC Passthroughs
• Barbell Warm Up: (Empty BB)
  • 5 High Hang Squat Snatches
  • 5 OH Squats
  • 5 Low Hang Squat Snatches
  • 5 OH Squats
  • 5 Squat Snatches

STRENGTH: Part I

• 1 Pause Snatch, pick load Every 30 secs for 5 mins.
• 75% 1RM Snatch 1-2 sec pause at knee.

PART II

• 1 Snatch, pick load Every 1 min for 5 mins.
• 75%+ Work up each minute starting from where you left off from the pause snatch.
• These are all squat snatches.

METCON

Every 1 min for 20 mins, alternating between:

• 20/15 Bike Calories or 200m Run
• 1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

If you don’t have a bike sub 200m Run Scaling Options: Use a band if needed on the pull ups and a box or bench for the push ups. Make sure to keep them strict and with good quality of movement!