- WARMUP
- Row 500m @1:55/2:02 pace
- 2 Rounds
- 10 WTD Shoulder CARs
- :30 Samson
- 5 Sn Grip RDL
- OLY
- Running Clock 15 mins
- Every :45 for 6 mins
- 1 Hang Power Snatch (above knee)
- Then…
- 5 Sets
- 3 Hang Power Snatch @70% of final Power Snatch
- METCON
- 12 min ALT EMOM
- Min 1 – 14 Double DB or KB Lunge 53/35
- Min 2 – 14 Burpees
- Min 3 – 14/12 Calorie Row