Warm-up

• 3 Rounds
  • 1:30 Bike or Machine
  • 10 PVC Pass Throughs
  • 15 Air Squats
  • 10 Kip Swings
  • 5 OH Squats w/PVC
• -Couch Stretch (45” per side)
• -Pigeon Stretch (45” per side)

STRENGTH

• Back Squat 10-8-6-4-2 Use the heaviest weight you can for each set. Rest 2 mins between sets.

Go up in weight each set, nothing too heavy for today, focus more on fast reps out of the bottom! Should start at round 55-60% of 1RM for the set of 10 and go up to 80-85% of 1RM for the double.

METCON

• 9-7-5 reps, for time of:
  • Ring Muscle-up
  • Squat Snatch, 135/95 lbs

Try to hold big sets on the muscle ups and either go t&g on the snatches or do quick singles 21-15-9 Chest to bar pull ups or pull ups if you don’t have muscle ups Scaling Options: Scale to bar muscle ups if you don’t have rings but can do bar so that you can get some volume in! Otherwise sub 21-15-9 CTB or Pull ups, additionally scale to strict lull ups with a band or inverted rows if needed. Une a weight for the snatch that is light and allows you to do at least quick singles if not go t&g. Time Cap: 15 mins