- 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