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Pre-workout Strength

E2MOM 10:00: 6 Alternating DB Squat Snatches (5 Rounds for weight)

Every 2:00 x 5 sets:

6 alternating DB squat snatches

Metcon

5 Rounds for Time (14:00): Alt. Single-Leg Squats and Alt. DB Snatches (Time)

RX

5 rounds for time (14:00):

20 alternating single-leg squats

20 alternating DB snatches (35/50 lb)

SCALED

5 rounds for time:

10 alternating single-leg squats

20 alternating DB snatches (35/50 lb)
INTENDED STIMULUS:

A) 8:00 – 14:00.

B) Each movement should take around 1:00 early on and remain under 1:30 in later rounds, keeping each round under 3:00.

C) Ensure athletes bend the legs and keep the hips low to preserve midline stability and delay midline fatigue.

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