Warm up
1 Minute Row/Bike
20 Air Squats
1 Minute Row/Bike
10 pass throughs & 10 figure 8’s to each side (pvc)
1 Minute Row/Bike
10 Overhead Squats (pvc)
With an empty barbell:
10 Muscle Snatch
10 High Hang Power Snatch
10 Power Snatch
Strength
5 Minute EMOM:
6 Power Snatch @ 50-55% of 1RM
1 Minute Rest
5 Minute EMOM:
Every :30 do 1 Power Snatch (heavier)
Metcon
15 Minute Alternating EMOM:
Min 1- 100m Run
Min 2- 15 Kettlebell Swings (70/53#)
Min 3- 10 Burpee Box Jumps (24/20”)