(Long Metcon)

Troy Special

Barbell Warm Up #2

5 reps each of

  • Snatch Grip Deadlift
  • Hang Snatch Pull (top of knee to triple extension - no arm bend)
  • High Hang Muscle Snatch - hip to overhead
  • Overhead Squats
  • Behind the neck Snatch Grip Push Press

NOTE: Goal is to get nice and warmed up for a long and consistent effort.  Athletes should choose versions of these movements they can stick with for the duration of the 30 Minutes.  Likewise, the snatch weight should be one that they can maintain for all 30 reps needed to complete the workout.

30 Min EMOTM

Odd Minute: 
5 Pull Ups
10 Push Ups
15 Air Squats

Even Minute:
2 Snatches (135/95)

Score = Number of consecutive minutes of completed work

Scaling: Jumping Pull Ups/Raised Push Ups/Squat to Box/DB Snatches