• WARMUP
  • Run 400m
  • Animal Walks
  • Burgener Warmup

  • SKILL
  • Snatch/OHS Positioning

  • METCON
  • 20 min ALT EMOM
  • 1. 3 Power Snatches 165/115
  • 2. Row 200/150m
  • 3. 6 Overhead Squats 165/115
  • 4. 20 sec HS Hold 10 Box Jump Overs 24/20 
  • 5. 1 min Rest