Warm-up
2 min Bike or Row
then..
2 sets
:20 bar hang
5 Windmills
10 Squat Therapy
then..
PVC Snatch Progression
5 High Hang Muscle Snatch
5 High Hang Power Snatch
5 OHS
5 Hang Muscle Snatch
5 Hang Power Snatch
5 OHS
5 Muscle Snatch
5 Power Snatch
5 OHS
5 Snatch
Weightlifting
Snatch (1×1)
*Spend 15 min to build to a technically sound 1RM for the day.
Metcon
Metcon (Time)
30 Burpee Pull-Ups
10 Squat Snatch (135/95)(Rx+ 205/145)
30 Burpee Pull-Ups
*15 min cap
