Warm-up

• 2:00 Machine –then–
  • 10 PVC Pass Throughs
  • 5 Inch Worms + 1 Push Up
  • 10 PVC OH Squats
  • 5 Scap Pull Ups
  • 10 PVC Snatch Balances
  • 5 Kip Swings + 5 Ring Pull Ups
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 Tall Power Snatches
  • 5 Hang Muscle Snatches
  • 5 Hang Power Snatches
  • 5 Low Hang Power Snatches

STRENGTH

• Power Snatch 5×4 at 75% 1RM
• Rest 1 min between sets.

Touch and go or quick singles, up to you! Smooth and fast reps is the goal.

METCON

• Every 1 min for 15 mins, alternating between:
  • 15 Overhead Squats, 95/65 lbs
  • 10 Burpee-to-Targets, 6 in
  • 5 Muscle-ups

Scaling Options: OH squat weight should be lighter to keep these unbroken. Burpees should be no longer than 40 seconds of work and for the muscle ups scale to one good set, if needed sub bar muscle ups or 10 C2B Pull Ups/Pull Ups/Strict Pull Ups with a band/Inverted rows if needed.