Paw Patrol

26.2 CrossFit – CrossFit

**“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower**

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Single Unders

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Sit-ups

Single Unders

PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)

Arch Ups [Video](https://youtu.be/p2ySQvCvIuY)

Single Unders

PVC Overhead Squats

V-Ups with PVC [Video](https://youtu.be/-lvdWJC5b8M)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

snatch triplet

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Metcon

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)
* To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh

* Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

* Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

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