Warm-up

• 2:00 Bike or Machine –then– 2 Rounds
  • 5 Burpees
  • 10 KB Swings
  • 15 V-Ups
• –then– 2 Rounds
  • 10 PVC Pass Throughs
  • 10 PVC Overhead Squats
  • 10 PVC Sots Press
  • 5 PVC Snatch Balances
• Barbell Warm Up: (empty BB) 2 Rounds
  • 5 Snatch Pulls
  • 5 OH Squats
  • 5 Hang Power Snatches
  • 3 Hang Squat Snatches
  • 3 Low Hang Power Snatches
  • 3 Low Hang Squat Snatches

STRENGTH

• 1x [ 1 Snatch Pull + 1 Snatch ]
• 1x [ 1 Snatch Pull + 1 Snatch ]
• 1x [ 1 Snatch Pull + 1 Snatch ]
• 1x [ 1 Snatch Pull + 1 Snatch ]
• 1x [ 1 Snatch Pull + 1 Snatch ]
• Use the same weight for each set. Rest as needed between sets.

75% 1RM Snatch

METCON

• Every 3 mins for 15 mins do:
  • 15 Toes-to-bars
  • 12 Bar Facing Burpees
  • 6 Power Snatches, 135/95 lbs

Hard intervals, scale appropriately to get 1 min of rest after the first round. If needed, adjust reps to: 12 Toes-to-bars 9 Bar Facing Burpees 6 Power Snatches Scaling Options: Scale to knee to elbows/raises or kips swings if necessary, otherwise sub 15 V-Ups. Use a weight for the power snatch that you can move either T&G or quick singles.