| Every :90 x 6 (9:00) (ATHLETE CHOICE) | |
| 1 High Hang Hip Snatch + 1 Hang Snatch from Top of Knee+ 1 Snatch from Floor (POWER OR SQUAT) | |
| **If going off percentages, should be around 75% – 85% (Moderately Heavy) | |
| Barbell Bench (15:00) | |
| 1×5 @ 75% of 1RM (RIR 3-4) | |
| 1×3 @ 85% of 1RM (RIR 2-3) | |
| 1×1+ @ 95% of 1RM (RIR 1-2) | |
| METCON: (20:00) (Murph Prep) | |
| AMRAP 10: | |
| 5 Pull Ups + 10 Push Ups + 15 Air Squats | |
| RECOVERY 5:00 | |
| BIKE OR WALK OR JOG at a recovery pace | |
| AMRAP 5: | |
| **START WHERE YOU LEFT OFF FROM AMRAP 10 — 5 Pull Ups + 10 Push Ups + 15 Air Squats | |
| *VEST IS OPTIONAL | |
| *SCORE= TOTAL Rounds + additional reps | |
| OPTIONAL ADDITIONAL WORK: | |
| A) 3x 5, 6, 8 Weighted Dips (Decrease weight or Scale back as reps go up) | |
| B) Lateral Raises 3×10-12 | |
| C) Banded Mobility and Soft Tissue Work 20:00 |
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