Warm-up

• Bike Rowling *Bike or rowing until 200m each time (100m on the rower)
  • Round 1) 10 Leg Swings (each leg)
  • Round 2) 0:30 Plank
  • Round 3) 10 Squat Jumps
  • Round 4) 10 PVC Passthroughs
  • Round 5) 5 Burpees
• *For each round of movements add the meters that you went over or under on.
• So for round 5 if you got 98 then you do 7 Burpees instead of 5.
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 Tall Power Snatches
  • 5 Hang Power Snatches
  • 5 Low Hang Power Snatch

STRENGTH

• 1 Power Snatch, 75% 1RM Every 30 secs for 3:30.

Smooth reps here, nothing too heavy.

METCON

• Every 5 mins for 20 mins do:
  • 30 Sit-ups
  • 20/16 Bike Erg Calories (200m Run)
  • 10 Power Snatches, 155/105 lbs

Goal is to get at least 1 min of rest after the first round. Cap each round at 4:00 in order to keep the intensity high and get some rest to hit the next round hard. Scaling Options: Use a power snatch weight that is moderate and movable with quick singles. If you don’t have a bike sub 200m Run.