Friday, 8/21

Warm Up

3 Rounds Of:
8 Pause Squats
8 PVC Dislocates
8 PVC OHS
8 Hanging Scap Retractions

Prep:
1 x 5 Hang High Pull
1 x 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + 5 OHS
2×5 OHS (working up)+ 5 Kip Swings

Met Con 1

EMOM x 18 Minutes (6 sets)
A) 6-8 Overhead Squats @ 55-60% 1rm snatch
B) Max Toes to Bar (does not have to be unbroken)
C)  Rest
Score by total T2B

Scale Toes to Bar to Knees to Elbow or Hanging Knee Raise but emphasize importance of kip swing and pressing into the bar

Met Con 2

For Time (12 Minute Cap)
100 Double Unders
50 Burpees
25 Power Snatch (135/105/75, 93/73/53)

Scale DU 100 Lateral Hops (over and back=1)
Snatch weight should be no more than 70% 1RM, and allow for 3-5 reps touch and go if fresh (although recommend fast singles in workout)