1) WARM-UP:

Stretch

Mobility: Squat reach x 5 each, Good morning with twist x 10

2 Rounds:

10 x PVC OHS

10 x Lunges

20 x Double or Single Unders

2) OLYMPIC LIFTING: Snatch

Alt. EMOM 6:

Power Snatch + Hang Power Snatch + Power Snatch

Overhead Squat x 5

—4 min rest—

Alt. EMOM 8:

3 x Squat Snatch @75+%

Barbell Rollouts x 8

3) METCON: AMRAP 10

3 x Bar MU (Rx+ Ring, scaled 3 x Strict Pull-ups+3 x Ring Dips or 3 Band + 6 Pushups)

6 x Cleans @135/95 (Rx+ 155/105, scaled less than or equal to 115/75)

12 x Alt. Pistols (Rx+ Wt. @35/26, scaled heel hook or box)

24 x Double Unders (Rx+ 36, scaled 30 singles)