| Strength (16:00 Clock) | |
| 16:00 to perform: Snatch (POWER OR SQUAT) | |
| Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1 @ 90% — 1 @92.5% | |
| METCON (20:00) | |
| Every 5:00 x 4 | |
| 400 M Run OR 35/30 Cal Bike OR 500 M Row | |
| 5 Power Snatches (Athlete Choice for Weight — Does not have to be touch & go) | |
| 20 Toes to Bar | |
| Optional Work: | |
| Zone 2 Conditioning: | |
| 30:00 on C2 Bike OR Row OR Run | |
| SUPERSET | |
| 3×6 Narrow Grip Barbell Bench (SCALE: Dumbbells) | |
| 3×6 Strict Chin Ups (weighted if necessary) (SCALE: A) Banded — B) Ring Row) | |
