- WARMUP
- 2 Rounds
- Hip 90/90 switch w 5 sec static
- Plate Squat Flow
- Elevated Cat Stretch / Contract – Relax
- 3 SLOW Face Down Prisoner Rotations
- Assisted German Hang 20 sec
- OLY
- 12 mins to Build to 80% Squat Snatch
- METCON
- For Time
- 20 Box Jumps 24/20
- 16 DB Snatch 50/35
- 350m Row
- 20 Box Jumps
- 16 DB Snatch
- 1000m Bike
- 20 Box Jumps
- 16 DB Snatch
- 25 Wallballs 20/14