Warm-up

• 2 Rounds
  • 1:00 Machine
  • 15 PVC Passthroughs
  • 10 OH Squats
  • 10 V-Ups
• Then 2 Rounds
  • 20 Banded pull-aparts
  • 10 PVC Snatch balances
  • 10 PVC Sots
• Press Barbell Warm Up: (empty BB)
  • 7 Snatch Pulls
  • 6 OH Squats
  • 5 Hang Power Snatches
  • 4 Hang Squat Snatches
  • 3 Low Hang Power Snatches
  • 2 Low Hang Squat Snatches

STRENGTH

• 1x [ 1 Hang Squat Snatch + 2 Squat Snatches ], pick load Every 1:30 for 7:30.

75% 1RM Snatch Drop the bar for each rep.

METCON

• Every 2 mins for 14 mins do:
  • 30 Double Unders
  • 12 Toes-to-bars
  • 6 Squat Snatches, 135/95 lbs

Quick transitions, focus on unbroken toes to bar and quick singles on the snatches You should be getting at least 30-45 seconds of rest for the first few rounds. Try to hold the first 3 rounds in the 2 minutes then make it turn into an amrap if you are not able to keep it in the 2 minute time window. Scaling Options: Use a weight that is moderate/light for the workout, these should be fast singles. Practice 0:30 of DUs or 45 single unders. For the toes to bar scale to knee to elbows or knee raises or even kips swings but one good set for today!