Warm-up
- 2:00 Row
- 15 Pause Air Squats
- 10 Hollow Rocks
- 1:30 Row
- 15 PVC Passthroughs
- 10 Kip Swings
- 1:00 Row
- 15 PVC OH Squats
- 10 Knee Raises
- Barbell Warm Up: (empty BB)
- 3 Snatch Deadlifts
- 3 Snatch Pulls
- 3 High Hang Power Snatches
- 3 Low Hang Power Snatches
- 3 OH Squats
- 3 Snatch Balances
- 3 High Hang Squat Snatches
- 3 Low Hang Squat Snatches
- *Then warm up hitting singles and doubles leading up to that first set at 50%
- Barbell Warm Up: (empty BB)
STRENGTH
- Squat Snatch 1-1-1-1-1-1-1-1-1-1
- Use the heaviest weight you can for each set.
- Rest as needed between sets.
Start at 50% of 1RM and add 5-10 lbs each time working up to a heavy single for the day, try to stick with no misses!
METCON
- Complete as many rounds as possible in 9 mins of:
- 15 Toes-to-bars
- 10 Deadlifts, 115/75 lbs
- 5 Snatches, 115/75 lbs
Scaling Options: Scale to knee to elbows focusing on keeping a good kip swing and continuous rhythm. Barbell weight should be light in order to keep the 5 power snatches unbroken t&g or very quick singles!