Warmup
- 5 minute light jogging or rowing
- 10 arm circles forward and backward
- 10 air squats
- 5 inchworms
- 10 leg swings (each leg)
- 10 wrist circles
- 5 PVC pass-throughs
- 5 PVC halos
- 10 scapular retractions
- 10 shoulder dislocations
- 5 empty barbell overhead squats
Strength
- Snatch High Pulls: 3 sets of 5 reps
- Hang Squat Snatch: 3 sets of 3 reps
- Overhead Squat: 3 sets of 5 reps
Workout
For Time: 21-15-9 Power Snatches (95/65 lbs) Toes-to-Bar
RX+ Option: Power Snatches (115/75 lbs) Bar Muscle-Ups
Summary
Today's workout combines strength and conditioning. Warm up thoroughly with a variety of stretches and movements. In the strength component, focus on Snatch High Pulls, Hang Squat Snatches, and Overhead Squats to improve your snatch technique and overall stability. For the metcon, perform a fast-paced couplet of Power Snatches and Toes-to-Bar, with descending rep scheme. Choose a weight that allows you to perform the reps unbroken but challenges you. Use strict form on the Toes-to-Bar for maximum effectiveness. Consider the RX+ option if you want to push yourself further with heavier weights and bar muscle-ups. Have a great workout!