METCON
WARM-UP
2 ROUNDS
10 Alt. PVC Pass Thrus + Lunge
10 Air Squats 01″ Pause at the
Bottom*
10 V-Ups**
8 Up Downs
*Round 2 complete Jumping Air Squats
to Target
**Round 2 complete Kipping Knees to
Chest
Into…
1 ROUND
10 PVC Snatch Grip Deadlifts
10 PVC OHS
10 PVC Behind The Neck Push Press
8 Kipping Knee Raises or Toes to Bar
STRENGTH
4 SETS* Ever 1:30″
2 Pausing Snatch Deadlifts** + 1 Snatch Pull
-Rest As Needed b/t Sets-
*All working sets should be
Mod-Heavy…about 80-85% of 1RM
Snatch. Option to build if perfect
mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the
knee, above the knee, stand tall, and then
lower the bar back to the floor to start
next rep.
WORKOUT
“DOUBLE DOWN”
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats
*Each time you break during a set of 22
T2B (no penalty when finishing the
set)…perform 10 Jumping Air Squats to
6″” Target. Each time you break during a
set of 11 OHS (no penalty when finishing
the set)…perform 5 Up-Down Over Bar