Warm-up

• 3:00 Machine –then– 2 Rounds
  • 15 Russian Swings / American Swings (rd2)
  • 15 Air Squats / Squat Jumps
  • 15 PVC Passthroughs
  • 15 Supermans
  • 10 Kip Swings + 5 Scalp Pull Ups
  • 10 PVC Sots Press
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 OH Squats
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches
  • 5 Low Hang Squat Snatches
• *Spend some time on refining technique and focusing on dropping under the bar quick as well catching in a strong position overhead.

METCON PART I

• For time:
  • 1 Squat Snatch, 135/95 lbs
  • 10 Chest-to-bar Pull-ups
  • 2 Squat Snatches, 135/95 lbs
  • 10 Chest-to-bar Pull-ups
  • 3 Squat Snatches, 135/95 lbs
  • 10 Chest-to-bar Pull-ups
  • 4 Squat Snatches, 135/95 lbs
  • 10 Chest-to-bar Pull-ups
  • 5 Squat Snatches, 135/95 lbs
  • 10 Chest-to-bar Pull-ups

Rest 5 mins before 2…

METCON PART II

• For time:
  • 1 Squat Snatch, 135/95 lbs
  • 50 Double Unders
  • 2 Squat Snatches, 135/95 lbs
  • 50 Double Unders
  • 3 Squat Snatches, 135/95 lbs
  • 50 Double Unders
  • 4 Squat Snatches, 135/95 lbs
  • 50 Double Unders
  • 5 Squat Snatches, 135/95 lbs
  • 50 Double Unders

Scaling Options: Pick a weight that is moderate and allows you to do quick singles or challenge yourself and go T&G for as long as you can either way you shouldn’t fail reps due to the weight. Scale to regular pull ups if needed or sub ring rows for today. For the DUs scale to 1 minute of practice where you try to accumulate as many DUs as you can if you know that 50 is too many, otherwise sub 75 Single Unders We are looking to be under 10 mins for each workout as a reference.