| Snatch & Squat Strength (30:00) | |
| Snatch (15:00) (warm up for 5, EMOM for 10) | |
| 5:00 Warm up to a starting weight | |
| Every :30 x 20 Reps (10:00) 1 Snatch (Goal Percentage 90%+) of 1RM | |
| Straight Into… | |
| Front Squat OR Back Squat (15:00) | |
| TEMPO Front Squat OR Back Squat 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 | |
| *3 seconds down, fast up | |
| METCON (15:00) | |
| 5 – 10 – 15 – 10 – 5 | |
| Front Squat (RX: 135/95) | |
| Bar Facing Burpees | |
| Chest to Bar Pull Ups | |
| OPTIONAL WORK: | |
| 3×5 Clean Grip Front Rack Sotts Press | |
| 3×8-12 Tough Ring Row | |
| 3 Rounds | |
| 15/12 Cal Bike | |
| 50′ Sled Push (125#/100#) | |
| *Rest 2:00 | |
| INTENT: Sprint |
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