Warm-up

• 2 Rounds:
  • 400m Row
  • 7 Push Ups
  • 10 Air Squats
  • 0:30 HS Hold
• Barbell Warm Up: (empty BB)
  • 3 Snatch Deadlifts
  • 3 Snatch Pulls
  • 3 High Hang Power Snatch
  • 3 Hang Power Snatch
  • 3 Low Hang Power Snatch
  • 3 Power Snatch

STRENGTH

• 3 Power Snatches, 75% 1RM
• Every 1 min for 10 mins.
• Touch and go or quick singles.

METCON

• For time: 5 rounds of:
  • 15 Row Calories
  • 5 Bench Press, 225/145 lbs
• — then — 5 rounds of:
  • 25 Air Squats
  • 5 Dumbbell Snatches, pick load

Dumbbell Snatches- heavy singles Scaling Options: Use a bench Press weight that is challenging but unbroken! Time Cap: 20 mins