Warm-up
- 2:00 Row –then– 2 Rounds
- 5 Inch Worms + 1 Push Up
- 10 Air Squats / Squat Jumps (rd 2)
- 15 PVC Pass Throughs
- Then with PVC
- 15 OH Squats
- 12 Sots Press
- 10 Snatch Balances
- Barbell Warm Up: (empty BB)
- 5 Tempo OH Squats
- 5 Snatch Balances
- 5 Snatch Pulls
- 5 High Power Hang Snatch
- 5 Hang Squat Snatch
- 3 Low Hang Power Snatch
- 3 Low Hang Squat Snatch
STRENGTH
- 1x [ 1 Snatch Pull + 1 Squat Snatch ]
- 1x [ 1 Snatch Pull + 1 Squat Snatch ]
- 1x [ 1 Snatch Pull + 1 Squat Snatch ]
- 1x [ 1 Snatch Pull + 1 Squat Snatch ]
- 1x [ 1 Snatch Pull + 1 Squat Snatch ]
- Use the same weight for each set. Rest as needed between sets.
75% 1RM Snatch
METCON
- For time:
- 21 Overhead Squats, 95/65 lbs
- 15 Bar Muscle-ups
- 15 Overhead Squats, 95/65 lbs
- 12 Bar Muscle-ups
- 9 Overhead Squats, 95/65 lbs
- 9 Bar Muscle-ups
Adjust to 21-15-9 CTB Pull Ups or Pull Ups if needed. Shoot for 5-10 minutes for this one! Scaling Options: Pick a weight that you can maintain unbroken or one break on the oh squats, for the bar muscle ups scale the volume down to 12-9-6 or 9-6-3 otherwise sub 21-15-9 CTB Pull Ups or Pull Ups. If needed sub inverted rows or ring rows.