• WARMUP
  • Run 400m
  • 2 Rounds
  • 15 PVC Pass Throughs 
  • 10 Sotts Press
  • 5 Snatch Balance 

  • OLY
  • 1 Power Snatch every 15 seconds for 16 reps Ex: 115/75
  • Rest 2 mins
  • 1 Power Snatch every 30 seconds for 8 reps Ex: 135/95
  • Rest 2 mins
  • 1 Power Snatch every :60 for 4 reps Ex: 165/115
  • Rest 2 mins
  • 1 Power Snatch every 2 min for 2 reps Ex: 185/125
  • METCON (CAP 9)
  • 9-7-5
  • Bar Muscle Up
  • Thrusters 115/75
  • Scale to Pull-up & Dips X2