| Part A & B (25:00 running clock – as soon as Part A is complete, perform Part B as a superset) | |
| Every 1:30 x 7 (10:30) | |
| 2 Snatch (Building Up to 80-94%, if possible) | |
| Straight Into… | |
| Superset: Front Squat & DB Press (15:30) | |
| 3×10 Front Squat (63-68%) (RIR 2-3) | |
| 3×10 Seated DB Strict Press (RIR 2-3) | |
| *All 3 working sets @ same weight (heavier than last week) | |
| *Rest 2-3 min | |
| METCON: (15:00) | |
| 3 – 6 – 9 – 12 – 9 – 6 – 3 | |
| Strict HSPU (ADV: 10 or 25 plate deficit) | |
| Strict Toes to Bar | |
| *10 Goblet Squat After Each Round (RX: 50/35) | |
| Optional Work: | |
| (Every 1:30 x 7) 2 Jerks from Rack | |
| 3-4 sets | |
| Max Parallete L-Sit or Knee Tuck Hold | |
| 10-20 Handstand shoulder taps |
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