Go easy on todays training if you Plan on going hard for the OPEN.

Warm-up

• 15 Cal Machine
• 20 Hollow Rocks
• 15 Air Squats
• 10 Romanian Deadlifts
• 15 Cal Machine
• 15 Kip Swings
• 15 PVC Pass Throughs + 10 OH Squats with PVC
• 10 DB Muscle Snatches (light DB)
• 15 Cal Machine
• 10 V-Ups
• 10 Snatch Balances w/PVC
• 10 DB OH Squats (light DB)
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 OH Squats
  • 5 Hang Power Snatches
  • 5 Snatch Balances
  • 5 Hang Squat Snatches
  • 5 Low Hang Squat Snatches

STRENGTH

• 2 Squat Snatches, 75% 1RM Every 1 min for 7 mins.

These should be relatively quick singles.

METCON

• 2 rounds for time of:
  • 50 Toes-to-bars
  • 25 Power Snatches, 135/95 lbs

Chip away and keep moving Scaling Options: Scale to knee to elbows or knee raises really focus on the kip swing and kipping motion today, you could also just do 50 kip swings or 50 V-Ups. Power snatches should be singles at a moderate/light weight.

Time Cap: 23 mins