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.