| PUSHING STRENGTH (20:00) |
| Alternate between the 2 movements (3 sets of each) |
| A) 4-6 Bulgarian Split Squat EACH LEG |
| B) 4-6 Weighted Dips |
| Build to a Heavy, but perfect set of 3 Snatch: (15:00) |
| 4×3 Snatch |
| *Athletes should build — Not Touch and Go |
| METCON: (10:00) |
| 15 – 12 – 9 |
| Thruster (RX: 115/75) (ADV: 135/95) |
| *15/12 Cal Bike after each round |
| OPTIONAL ADDITIONAL WORK: |
| A) Snatch Balance OR Overhead Squat 3x 4-6 |
| B) Accumulate 50 Pistols & 30 Strict HSPU (25 ea leg — break up into sets as needed) |
| C) Bench Press 3x 4-6 |
| D) BB Skull Crusher 2x 6-8 |
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