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Warm Up –
Coach’s Choice

Barbell Warm up:
5 Snatch Grip Romanian Deadlifts
5 Snatch Grip RDL into Muscle Snatch
5 BTN Snatch Grip Press
5 Snatch Drop (to 1/4 squat/power position)
3 Hang Power Snatch (position 1)

Skill/Strength –
5 Rounds:
5 Hang Power Snatches
*start at 55% 1RM and work up in weight. Aim to hit 2-5% heavier than last exposure on 9/22

Metcon –
“CrossFit Team Series 17.5”

Rx –
21-15-9 synchronized reps for time of:
Dumbbell snatches (50/30lbs)
Bar muscle-ups*

*Bar muscle ups can be scaled to jumping bar muscle ups, or chest to bar pull ups

Scaled –
21-15-9 synchronized reps for time of:
Dumbbell snatches (35/20lbs)
Pull ups

Cool Down –
3×0:30 Box Shoulder Stretch
3×0:30 Shoulder Extension Stretch