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%

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!