• WARMUP
  • 3x KB Flow
  • 3 Rounds 
  • 5 Sn Grip RDL
  • 5 Sn Grip BB Row
  • 5 BTN Sn Grip Strict Press
  • 5 OHS
  • 5 Sotts Press

  • OLY
  • 10 min EMOM – Building w NO misses
  • 1 High Hang Power Snatch + 1 Low Hang Power Snatch (below knee) + 1 OHS

  • METCON
  • Every 3 mins for 15 mins
  • 10 Power Snatch 95/65
  • 10 OHS 95/65
  • 40 Double Unders
  • **Weight should be able to do 10 PS UB and 10 OHS UB**
  • **60 Single Unders**