- 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