• WARMUP
  • Run 400m (weather dependent)
  • Animal Walks
  • 2 Rounds
  • 20 Shoulder CARs
  • 10 Pushups
  • 10 Pass Throughs
  • OLY
  • Hang Squat Snatch + Snatch 1.1 rest 15 seconds x5 Sets AHAP rest 2 mins bw sets
  • *Complete 1 Hang Squat Snatch drop the bar rest 15 seconds then complete 1 Full Snatch
  • METCON
  • 7 min AMRAP
  • 5 Sumo Deadlift High Pulls 135/95
  • 5 Strict HSPU
  • *Box HSPU / TRIPOD / Push-ups