| Lower Strength: (24:00) | |
| Perform all of (A), Then perform (B) | |
| A) Front Squat (From Rack) 3×4-5 @ 74% – 79% (RIR 4-5) | |
| B) Deadlift 3 x 4-5 @ 75% – 80% (RIR 4-5) | |
| 3 Rounds: (2:00 Interval 1 / 2:00 Interval 2) (12:00) | |
| Interval 1: (2:00) | |
| 15 Russian KB Swing (RX: 53/35) (ADV: 72/53) | |
| 15 Wall Ball (RX: 20/14) (ADV: 20 Wall Ball) | |
| **Bike Remainder of 2:00 | |
| Interval 2: (2:00) | |
| 12 Toes to Bar (ADV: 15) | |
| 12 Single Leg Squats | |
| **Bike Remainder of 2:00 | |
| *SCORE = Total Cals on Bike | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Work to a Heavy, but not max Snatch Single – then, 2×1 @ 85% of that | |
| B) Work to a Heavy, but not max Clean & Jerk Single – then, 2×1 @ 85% of that |
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