Warm-up

• 2 Rounds
  • 250m Row
  • 10 PVC Passthroughs
  • 0:30 HS Hold
  • 10 Lunges (each leg)
• -Couch Stretch (1:00 each side)
• -Calf Stretch (0:30 each side)
• -Overhead Stretch
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 OH Squats
  • 5 Hang Power Snatches
  • 5 Snatch Balances
  • 5 Hang Squat Snatches
  • 5 Pause OH Squats
  • 5 Low Hang Squat Snatches

STRENGTH

• Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest 1:30 between sets.

80-85% 1RM Good singles for today, no misses.

METCON

• 5 rounds for time of:
  • 15 Row Calories
  • 15 Burpee Box Jump Overs, 24/20 in
  • Rest 1:30

Rest 1:30 after each round or alternate rounds 1:1 with a partner. Scaling Options: Practice jumping onto the box even if that means lowering the height. Same cals on the rower for everyone, most time will be made up on the burpees. Time Cap: 20 mins