Warm-up

• 2:00 Machine –then– 5 Rounds of:
  • 10 PVC Passthroughs
  • 10 Air Squats
  • 5-4-3-2-1 Inch Worms + 1 Push Up
  • 10 OH Squats (w/PVC pipe)
• Barbell Warm Up: (empty BB)
  • 5 High Hang Power Snatches
  • 5 Hang Power Snatches
  • 5 Low Hang Power Snatches
  • 5 Snatch Balances
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches
  • 5 Low Hang Squat Snatches

STRENGTH

• Squat Snatch 1×3 at 65% 1RM
• Squat Snatch 1×2 at 70% 1RM
• Squat Snatch 1×1 at 75% 1RM
• Squat Snatch 1×3 at 70% 1RM
• Squat Snatch 1×2 at 75% 1RM
• Squat Snatch 1×1 at 80% 1RM
• Rest 2 mins between sets.

Go heavier the second set, work in triples up to that first starting set of 3.

Rest 1:30-2 mins between sets.

METCON

• 5 rounds for time of:
  • 20 Dumbbell Snatches, 70/50 lbs
  • 20 Push-ups
  • 20 Sit-ups

Scaling Options: Una a DB weight that it heavier than your normal open weight but still doable in sets of 10 unbroken. Use a bench or box to keep push ups in sets of 5-10 unbroken!

Time Cap: 20 mins