| 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 |
