• 1. Warm-Up
  • Run 2:00
  • Mobilize OH/Hamstrings/Quads
  • 3 Rounds
  • 10 Quad Pulls Each side
  • 10 Sumo Pause Squats
  • 10 High Jumps

  • 2. Strength
  • Back Squat 3×10@70% 
  • 3. Interval
  • 5 Rounds 
  • 1:00 ME Power Snatch 115/75
  • 2:00 Rest 

  • 4. Accessory 
  • MU Progressions or
  • 5 min EMOM
  • 5 Muscle Ups