Warm-up

• 1:00 Row
• 10 PVC Passthroughs
• 10 Air Squats
• 10 Ring Kip Swings
• 1:00 Row
• 10 PVC Sots press
• 10 OH Squats
• 5 Hip to rings
• 1:00 Row
• 5 PVC High Hang Power Snatches
• 5 PVC High Hang Squat Snatches
• 5 Ring Pull Ups
• Barbell Warm Up: (empty BB)
  • 5 Pause OH Squats
  • 5 Sots Press
  • 5 Snatch Balances
  • 5 Pause High Hang Power Snatches
  • 5 Pause High Hang Squat Snatches
    • *Pause in the dip portion of the high hang snatch

STRENGTH

• Record your best High Hang Squat Snatch 3 Rep Max lift.

High hang is right about hip height, work on dropping under the bar quick and catching the bar fast.

METCON

• 5 rounds for time of:
  • 5 Muscle-ups
  • 15 Overhead Squats, 115/75 lbs
  • 50 Double Unders

Try to focus on keeping at least one movement unbroken for today. Scaling Options: Scale to bar muscle ups if that’s what you’ve been working on lately or scale to 10 Pull Ups + 10 Push Ups (scaling number of reps as needed to go unbroken). If needed, scale to inverted rows for the pull ups. Use a OH squat weight that is light and that you can maintain unbroken at least for the first 2-3 rounds. For the DUs practice for ONE minute trying to get as many as you can if you know that 50 is too much volume. Otherwise scale to 75 Single Unders.