| Snatch & Squat Strength (27:00) | |
| Snatch (12:00) | |
| Snatch 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 | |
| Straight Into… | |
| Front Squat OR Back Squat (15:00) | |
| Front Squat OR Back Squat 5-5-5+ (max reps up to 10 reps on last set) at 73% 1RM OR Build to a moderately heavy set of 5 | |
| METCON (15:00) | |
| Every 3:00 x 5 (15:00) | |
| 5 Power Snatch (Athlete choice on weight) | |
| 9 Bar Facing Burpees | |
| 12 Pull Ups (Adv: Chest to Bar Pull Up) | |
| SCORE = Slowest Interval & Weight Used | |
| OPTIONAL WORK: | |
| 5 rounds for quality of: 4 Strict Press, 70% 1RM + 3 Strict L Pull-ups | |
| 10:00 Row + 10:00 C2 Bike @ zone 2 Pace | |
| 3 rounds for quality of: 12 Glute Ham Raises 5 Seated Box Jumps |
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