Warm-up

• 4 Rounds
  • 15 Cal Bike or Machine
  • 12 Air Squats
    • 1st round 10 Single Leg KB or DB deadlift
    • 2nd round 10 DB Snatch stance deadlift
    • 3rd round 10 DB Hang Snatch /
    • 4th round 10 DB Snatches (total so 5/side)

STRENGTH

• Back Squat 4×3 at 80% 1RM
• Rest 2 mins between sets.

METCON

• For time:
  • 50 Air Squats
  • 25 Dumbbell Snatches, 70/50 lbs
  • 40 Air Squats
  • 20 Dumbbell Snatches, 70/50 lbs
  • 30 Air Squats
  • 15 Dumbbell Snatches, 70/50 lbs
  • 20 Air Squats
  • 10 Dumbbell Snatches, 70/50 lbs
  • 10 Air Squats
  • 5 Dumbbell Snatches, 70/50 lbs

Scaling Options: Use a DB weight that allows you to keep at least 5-10 reps at a time T&G or quick singles! Should be heavier than your regular DB snatch weight in the open.