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Warmup

1. Dynamic Stretches

• Arm Circles: 30 seconds each direction
• Leg Swings: 30 seconds each leg (Front to Back and Side to Side)

1. Mobility Work

• PVC Pipe Pass-Throughs: 1 minute
• Overhead Squat with PVC Pipe: 10 reps
• Ankle Circles: 1 minute per side

1. Activation

• Scapular Push-Ups: 10 reps
• Snatch Grip Deadlift with PVC: 10 reps
• Jumping Jacks: 1 minute

1. Warm-Up Rounds

• 3 Rounds of:
  a. 5 Burpees b. 10 Air Squats c. 5 Empty Bar Snatch Balance

Strength

5 Sets of Snatches:

• Build Up to a Heavy Single for the Day
• Sets
  a. 1 x 5 reps at 65% of 1RM
  b. 1 x 4 reps at 75% of 1RM
  c. 1 x 3 reps at 85% of 1RM
  d. 1 x 2 reps at 90% of 1RM
  e. 1 x 1 rep at 95%+ of 1RM
• Focus on technique and form, resting 2-3 minutes between sets

Workout

For Time:

• 21-15-9 Reps of:
  a. Hang Power Snatch @ 40% of 1RM b. Box Jumps (24 inches for men, 20 inches for women)
• Then immediately complete: a. 50 Double-Unders b. 25 Toes to Bar
• Goal: Finish in under 15 minutes; scale double-unders to 100 single-unders if necessary

Summary

Today's Focus: Improving snatch technique while building strength. Aim for efficiency in each movement during the MetCon to complement the strength training. Pay extra attention to key components like setup position and bar path during the snatches for maximum effectiveness and safety.