• Warm-Up
  • Bike 1K
  • 2 Rounds
  • 10 Hip Thrust
  • 10 SL Hip Thrust Each Leg
  • 10 Pigeon Reach
  • Light Weight Ys and Ts – 10 Reps
  • Barbell Complex – 3 Rounds
  • 3 Muscle Snatch + 3 Muscle Squat Snatch + 3 Drop Snatch

  • OLY
  • Every 90 seconds for 15:00 (11 sets)
  • Work to a HEAVY 1RM Snatch

  • Conditioning
  • 12-9-6-3
  • Thrusters 155/105
  • Bar Muscle Up