Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep
   Burgener Warm up Snatch – 3-5 reps at each position

Skill Transfer Exercises Snatch – 3-5 reps of each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 14:00-25:00

*Do a set every minute.

3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.

Metcon Warm-up: 27:00-40:00

Workout Prep
1 Set (at workout pace)
4/2 Calorie Echo Bike
3 Overhead Squat (at workout weight)
2 Ring Muscle Up

Movement Prep/Activation
1-2 Sets
1:00 Echo Bike (moderate)
10 Overhead Squat (45/35)
10 Hanging Ring Scap retractions
5 Ring Kip to Swing
3-5 SUPER Slow Ring Dip
-Then-
Warm up to workout weight w/1 Muscle Up after each set.

Metcon: 42:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

4 sets
18/14 Calorie Echo Bike
12 Overhead Squat (135/95)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-rest 1:1 b/t sets-

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch
1 Minute Band Wrist Mobilization
2x 1 Minute Ring Bicep Stretch