• WARMUP
  • Row 1000/800m
  • 5 min Mobility of choice

  • STRENGTH/SKILL
  • 5 Complex
  • 3 Hang Snatch Pull + 2 Hang Squat Snatch + 1 Snatch
  • **not percentage based, if the lift feels good then add some plates**

  • METCON (CAP 18)
  • For Time
  • 5 Power Snatch 95/65
  • 200m Run
  • 10 Power Snatch 95/65
  • 400m Run
  • 20 Power Snatch 95/65
  • 800m Run