| Part A & B (26:00 running clock – as soon as Part A is complete, perform Part B as a superset) |
| 12:00 to build to a heavy set in the following complex: |
| 3 Snatch + 2 Overhead Squats |
|
| Straight Into… |
| Superset: Front Squat & DB Press (14:00) |
| Front Squat: 10 – 8 – 6 (building to a heavy, but smooth set of 6) NOT 6RM |
| Double DB Shoulder Press: 10 – 8 – 6 (building to a heavy, but smooth set of 6) NOT 6RM |
|
| *Rest 2-3 min |
|
| METCON: (12:00) |
| Every 3:00 x 4: |
| 10 Power Clean (athlete choice for weight) |
| 10 Shoulder to Overhead (RX: 115/75) (ADV: 135/95) |
| 50′ Double DB Walking Lunge (athlete choice for weight) |
|
| **Work done by 2:30 every round |
|
|
| Optional Work: |
| Agility Work: 8:00 of Agility Ladder practice |
|
| 3×12 Reverse Cable Flies |
