Context: Practice – Take your time and make every rep good on the metcon

Dynamic Warm Up : 3 rounds:
8 Ring Rows
8 Push-Ups
8 Goblet Squats
2 Crab Bridges
2 Inch Worms

then 3 sets of 5 with an empty bar
Straight Leg Deadlifts
Hang Power Snatch
rack Press Behind the Neck
Overhead Squat

Strength Superset
9×4 Strict HSPU
9×1 Deficit “2-4” Deadlift (60-70%)

*use same weigth across all sets. follow the program

MetCon: “Sunspots” 5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs

Deadlifts (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 12 with DBs (20lb, 35lb*, 50lb)
Hang Power Snatches (Health: Hang Power Cleans, same, same) or 9 with DB (same), alternate as desired
Overhead Squats, (Health: 6 Front Squats, Athletic*: same, Performance: same) or 6 with DBs (same) alternate as desired

Coaching Tips: Be sure to be thoroughly warmed up before starting and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip Deadlifts, but you may want to stop at 8 reps and change to a Snatch grip for the last DL rep. Make sure you complete the Deadlift before going into the Hang Power Snatch (do not just Snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last Snatch so you can do the OHS safely.

Optional Hypertrophy 3 rounds for quality of:

20 Banded Face Pulls
15 Weighted Glute Bridges, pick load