• 1. Warm-Up
  • Dynamic Stretching
  • 2. Strength
  • 15 min ALT EMOM
  • 1. 3 Squat Snatches @70-75%
  • 2. 5-10 Strict Pullups (Hollow Body)
  • 3. 20sec L-Sit or :40 Plank
  • 3. Met-Con
  • For Time
  • Run 800m
  • 100 Double Unders
  • 50 Alternating KB Snatch 53/35
  • 25 HSPU 
  • 10 Squat Cleans 185/125
  • 4. Accessory
  • Split Jerk
  • 1-1-1-1-1-1
  • Build to heaviest single