| Strength (22:00 Clock) |
| 12:00 to perform: Snatch (POWER OR SQUAT) |
| @Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5% |
| Straight into… |
| Superset: 10:00 |
| 3×12 Tough Ring Row |
| 3×8 Dumbbell Skull Crushers |
|
| METCON (20:00) |
| 2 Rounds: |
| 20 Pull Ups (ADV: Chest to Bar Pull Ups) |
| 15 Box Jump Overs (RX: 24/20) |
| 10 x 50′ Shuttle Run (Down & Back = 1) |
| —Rest 2:00— |
| 2 Rounds: |
| 20 Toes to Bar |
| 15 Box Jump Overs (RX: 24/20) |
| 10 x 50′ Shuttle Run (Down & Back = 1) |
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|
| Optional Work: |
| 4×8 Strict Chin Up (weighted or unweighted) (Band, if needed) |
|
| Row OR Ski OR C2 BIke Intervals: |
| :30 Sprint :30 Rest (5 sets) |
