Warm-up

• 1:00 Machine –then– 2 Rounds
  • 0:30 Plank Hold
  • 20 Plank Shoulder Taps
  • 20 Lunges
  • 20 PVC Passthroughs
• –then– 1:00 Machine
• Barbell Warm Up: (empty BB)
  • 4 Snatch Pulls
  • 4 Muscle Snatches
  • 4 Power Snatches
  • 4 Squat Snatches
  • 4 Snatch Balances
  • 4 OH Squats

STRENGTH:

• Squat Snatch 4×2 at 80% 1RM Rest as needed between sets.

METCON:

• For time:
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Toes-to-bars
  • 100 Air Squats

“Totally not Angie” Scaling Options: Scale the pull ups to inverted rows. Use a box or bench for the push ups if needed, you should keep sets of 5 or more. Scale to sit ups instead of TTB for today if needed. Time Cap: 25 mins