Build to Heavy Single
* Athletes will have 15 minutes to build to a heavy single
* This is intentionally a lot of time, so the goal is to start on the lighter side and get more reps in
* The lighter loads should be focused on technique over speed or weight
* As we get heavier, increase weight and rest between sets
AMRAP 10:
50 Double Unders
10 Power Snatches 75/45 (Rx+ 95/65)
21 Toes to Bar
50 Double Unders
10 Power Snatches 75/45 (Rx+ 95/65)
15 Chest to Bar Pull-ups
50 Double Unders
10 Power Snatches 75/45 (Rx+ 95/65)
9 Strict Pull-ups
## DESCRIPTION
* We have a two-part snatch focused day ahead of us
* Athletes will begin by building to a heavy single power snatch
* This is a great opportunity to touch some heavier weights while working on moving well
* The second part includes light snatches and a rotation of gymnastics movements
* If athletes finish the 9 strict pull-ups, they cycle back to the top of the list
* The score here is total rounds and reps
* Choose weights and variations that allow at least 1 full round to be completed
## POWER SNATCHES
* Choose a lighter power snatch weight that can be cleared within 1-3 quick sets (10, 5-5, 4-3-3)
## GYMNASTICS
* Choose gymnastics variations that can be completed within 3 sets:
* **Toes to Bar:** 7-7-7
* **Chest to Bar Pull-ups:** 5-5-5
* **Strict Pull-ups:** 3-3-3
## DOUBLE UNDERS
* Choose a rep number or variation that takes a minute or less to complete
* Complete 75 Single Unders (1.5x) for 50 Double Unders
## Skill Conditioning
3 Giant Sets, Not For Score:
800 Meter Run
25′ Handstand Walk
5 Rope Climbs
25′ Handstand Walk
Rest 3 Minutes Between Sets
## HOME GYM
AMRAP 15:
60 Double Unders
45 Sit-ups
30 Alternating Single Dumbbell Snatches (15 Each)
# GENERAL WARM-UP #
## 30 Seconds Each
Easy Single Unders
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Quick Single Unders
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
High Single Unders
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
#DUMBBELL WARM-UP #
10 DB Deadlifts
10 DB Swings
10 DB High Pulls
10 DB Hang Power Cleans
10 Presses
# MOBILITY #
## Wall Twist: 40 Seconds Each
[Video](https://youtu.be/UwQq3bBwH6o)
## Overhead Stretch on Wall: 1 Minute
[Video](https://youtu.be/r5EAYPqCd_E)
# PRACTICE ROUND
10 Double Unders
8 Sit-ups
6 Alternating Single Dumbbell Snatches (3 Each)