• WARMUP
  • Run 400m
  • 7 min AMRAP
  • 15 Pass Through
  • 15 Push-ups
  • 25’ Bear Crawl
  • 5 Drop Snatch

  • OLY
  • In 12 mins build to a moderate-heavy
  • Hang Squat Snatch
  • AND
  • Below knee Squat Snatch (bar does not go to ground)

  • METCON
  • Every 3 mins for 6 Rounds
  • Run 400m
  • 3 Power Snatch 135/95
  • 3 Squat Snatch 135/95
  • *Load should be something capable of doing unbroken.  Ideal work/rest is sub 2:30 each round.*