| 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 |
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